Spicy Shrimp Brochette
Servings: 6

Ingredients
12 – 16-20 ct Tiger Shrimp, peeled, deveined and butterflied open
6 oz Pepperjack cheese
12 slices Apple smoked bacon
3 Fresh Jalapenos, seeds removed, sliced into thin strips
3 oz Warm Maple Syrup
6 small wood skewers, soaked in water for one hour

Method
1. Make sure the shrimp are butterflied open for stuffing
2. Separate the pepperjack cheese so that you have enough for all shrimp.
3. Place the cheese and jalapeno strips in the opening of the shrimp and tighten the shrimp back together.
4. Place the shrimp at one end of the strip of bacon. Roll tight.
5. When all 12 shrimp are rolled in bacon, place two each on the skewers.
6. Place in a 400 degree oven and bake until bacon is cooked through, around 10 minutes.
7. Serve with your favorite warm maple syrup!

Tuna Casserole
16 oz Tri Color Rotini Pasta, Blanched
3 cups Broccoli, steamed
8 oz Favorite Mushroom, sliced
2 tbsp butter
2 tablespoons all purpose flour
4 cups 2% Milk
1 cup shredded Swiss cheese
1 cup shredded parmesan cheese
16 oz your favorite tuna, shredded, drained
10 cherry tomatoes, halved
1 tsp fresh garlic, minced
Salt and Pepper to taste

Method
1. Preheat oven to 400 degrees F. In large saucepot, cook pasta in boiling salted water 5 minutes; add broccoli to pasta and cook another 5 minutes or until broccoli is tender and pasta is al dente. Drain well and return to saucepot; set aside. (This step can be done ahead of time to shorten cooking time in the evening!)
2. Meanwhile, in another saucepan, melt butter over low heat. Add your mushrooms and sauté until tender, add the garlic and cook for 30 seconds. Stir in flour (to make a roux), salt, and pepper until blended and cook, stirring, 1 minute.
3. Gradually stir in milk; increase heat to medium-high and cook, stirring occasionally, until mixture thickens and boils. Boil 1 minute, stirring frequently.
4. Remove saucepan from heat and stir in 1/2 cup Swiss cheese until blended.
5. Add cheese sauce and tuna to pasta and broccoli in saucepot; toss until evenly mixed. Transfer mixture to a 13-inch by 9-inch glass baking dish. Arrange tomato slices on top, overlapping if necessary. Sprinkle with remaining 1/2 cup Swiss cheese and all of parmesan cheese.
6. Cover baking dish with foil and bake 15 minutes or until hot and bubbly.
7. Enjoy!

Black Bean Quesadilla
Servings: 4
Ingredients
8 – 6” Whole Wheat Flour Tortillas
2 oz Shredded Goat Cheese
4 oz Shredded Monterey Jack
16 oz Can Black Beans, drained (or 8 oz Black Beans soaked over night)
1 cup steamed broccoli
1 cup chopped tomato
4 tbsp cilantro, chopped
1 large avocado, peeled and sliced
2 Tbsp Olive Oil
S & P to taste

Method
1. Preheat griddle to 350 degrees
2. Pam one side of each tortilla and place PAM side of tortilla down on grilled
3. Add both cheeses to 4 of the tortillas
4. Add the broccoli, tomato, black beans and cilantro on top of the cheeses, evenly distributed
5. While quesadilla is cooking, in a food processor, puree the avocado with the olive oil and season to taste. Place puree in cups to serve as a dipping sauce for the quesadilla.
6. Quesadillas are finished when cheese is completely melted and the tortillas have a slight crunch to them. Serve the quesadillas with the avocado puree and enjoy!

Greek Tzatziki Sauce

Ingredients
2 (8 ounce) containers plain Greek (Oikos) yogurt
2 cucumbers - peeled, seeded and diced
2 tablespoons olive oil
1/2 lemon, juiced
salt and pepper to taste
1 tablespoon chopped fresh dill
3 cloves garlic, peeled


Method
 In a food processor or blender, combine yogurt, cucumber, olive oil, lemon juice, salt, pepper, dill and garlic. Process until well-combined. Transfer to a separate dish, cover and refrigerate for at least one hour for best flavor.

Minestrone Soup
Servings: 1 Gallon

Ingredients
2 oz bacon, cut into thin strips
2 fl oz olive oil
1 large yellow onion, small dice
3 carrots, small dice
4 celery stalks, small dice
2 green bell peppers, small dice
½ lb green cabbage, shredded
1 tbsp garlic, minced
1 lb canned plum tomatoes, with juice
5 oz black eyed peas
1 gallon Chicken Stock
Salt and Pepper to taste

Method
1. Render the bacon till crispy
2. Add the onions, celery, carrots, peppers, cabbage and cook for 5-6 minutes or until softened and vegetables are soft.
3. Add the garlic and cook until aromatic.
4. Add the plum tomatoes and stock and simmer for 15 minutes
5. Add the black eyed peas and simmer for 10 minutes.
6. Season and taste!
7. Enjoy.

Chocolate Almond Biscotti

Ingredients
1 cup raw almonds, or lightly roasted, but not salted
5 oz. bittersweet or semisweet chocolate, chopped
1/2 cup butter, softened
2 eggs
2 Tablespoons vanilla
Dash of almond extract
2 cups flour
1 1/2 teaspoon baking powder
1/4 teaspoon salt

Method
1. Preheat oven to 325 degrees Fahrenheit.
2. Chop nuts in a food processor. Do not over-grind. Add chopped chocolate and grind again to incorporate.
3. In a mixing bowl, cream butter and sugar until fluffy. Beat in the eggs, vanilla, and almond extract.
4. In another bowl, combine the flour, baking powder and salt. Add this to the fluffed butter/egg mixture, stirring until blended. Then stir in the nut and chocolate mixture. Dough should be stiff enough to handle.
5. Divide dough in half. On greased and floured baking sheet(s), or parchment lined, shape two rolls about 1/2" high, no more than 2" wide and about 12" long. Bake these shapes at 325 degrees Fahrenheit for 25 minutes, or until lightly browned. Do not over bake.
6. Cool shapes on a rack for about 5 minutes. One at a time, transfer carefully to a cutting board and cut them into biscotti cookies by cutting diagonally no more than 1/2" thick each. Place these slices back on the baking sheet(s) and return to the oven 10-12 minutes longer to firm up slightly. Cool on a rack and store in a tightly covered container.
7. Enjoy!

Roasted Garlic and Basil Oil
Servings: 2.5 Cups

Ingredients
2.5 Cups Extra Virgin Olive Oil
6 Large Basil Leaves
4 Fresh Cloves Garlic
Salt and Pepper to taste

Method
1. In a 350 degree oven place the garlic cloves on a cookie tray and cook for 10 minutes or until lightly browned. Set aside and allow to cool.
2. Take the basil leaves and roll them around in your hands to cause the natural oils in the basil to start coming out.
3. In a sealed glass container, or olive oil server (there are a ton of varieties out there), pour the oil, basil leaves and roasted garlic in the container.
4. Add a little salt and pepper and allow to sit over night. Infused oil should be kept at room temperature for up to 3 weeks.
5. This gift is great because it is served with well with any pasta, chicken, or vinaigrettes.
6. Enjoy!

Pan Seared Wild Pheasant
Servings: 4

Ingredients
4 Pheasant Breasts, skin removed and wiped clean
2 lemons, juiced
1 sprig rosemary
1 sprig thyme
¼ cup extra virgin olive oil
½ lb portabella mushroom, sliced thin
1 tbsp garlic
¼ cup brandy
½ cup chicken stock
1/8 cup heavy cream
1 tbsp butter
Salt and Pepper to taste


Method
1. 24 hours before serving the pheasant, complete the following:
2. Combine the lemon juice, evoo, rosemary, thyme and salt and pepper. Whisk together.
3. In a Ziploc bag place the pheasant and marinade and allow to refrigerate for the next 24 hours.
4. When ready to serve get a sauté pan with a little olive oil and butter and sear the pheasant breast until nicely brown on both sides. (Do not cook all the way through!)
5. Place pheasant in 350 degree oven to finish cooking.
6. With a hot sauté pan, pour brandy in pan (be careful here, flames will occur) with a wooden spoon scrape any remains off the bottom of the pan. (Remember there is a lot of flavor there.)
7. Allow the brandy to reduce by then add your chicken stock mushrooms and garlic. Allow that to reduce by half again.
8. Add your heavy cream and butter to finish the sauce.
9. Adjust seasoning.
10. Once the pheasant has been in the oven for 10 minutes, take it out and you are now ready to serve. Enjoy!

Turkey Pad Thai
Servings: 4

Ingredients
1 (14-ounce) package dried wide rice noodles or Egg Noodles
1 pound Broccoli Rabe
5 tablespoons vegetable oil
6 medium garlic cloves, sliced paper thin
2 cups thinly sliced cooked turkey
1 tsp red pepper flakes
1/4 cup dark soy sauce
2 tablespoons light soy sauce
4 teaspoons granulated sugar
2 large eggs
¼ cup toasted almonds

Method
1. Place noodles in a large heatproof bowl and cover with boiling water. Soak until loose and pliable but not soft, about 8 minutes; drain and set aside or cook egg noodles to packaging instructions.
2. Bring a large pot of salted water to a boil. Prepare an ice water bath by filling a bowl halfway with ice and water; set aside. Slice broccoli on the bias into 1-inch-thick pieces and blanch by cooking in the boiling water until the leaves are wilted and the stems just give when pierced with a sharp knife, about 3 minutes. Place in the ice water bath until cold, then drain and set aside.
3. Heat 4 tablespoons of the oil in a large frying pan over medium-high heat. When it shimmers, add garlic and cook until it just begins to color, about 1 minute.
4. Add reserved noodles and broccoli, turkey, soy sauces, red pepper flakes, and sugar and cook until warmed through, about 3 minutes.
5. Push noodle mixture to one side of the pan and add remaining 1 tablespoon oil to the pan. Crack eggs into the oil and scramble briefly until they begin to set, then let cook undisturbed until solid, about 3 minutes. Mix eggs into noodles and serve.
6. Garnish with toasted almonds


Pumpkin Gelato
Ingredients
6 large egg yolks
2 Cups Whole Milk
1 Tbsp Vanilla Extract
½ cup Heavy Cream, 40%
½ cup light brown sugar
¼ cup sugar
1 cup pumpkin puree
Dash salt

Method
1. In a bowl whisk together the egg yolks and both sugars until a light beige color is achieved.
2. In a sauce pot bring the milk and heavy cream to a light simmer. (Few bubbles). Then adjust temperature so liquid does not boil.
3. Next slowly pour the milk mixture into the whipped yolks until well combined.
4. Whisk in the pumpkin puree and mix thoroughly.
5. Allow mixture to cook for a few minutes and allow it to thicken to a light cake batter consistency.
6. Refrigerate in sealed container for 4 hours.
7. Freeze in your ice cream maker per the instructions or place container in freezer for 8 hours.
8. Enjoy.

Makes: 1 quart
Serving Size: ½ cup
Total Servings: 8

Roasted Turkey and Gorgonzola Flat bread Panini
Servings: 1

Ingredients
¼ lb Favorite Roasted Turkey, sliced thin
Your favorite Flat bread
1/8 cup Gorgonzola, crumbled
¼ Apple, sliced thin
4 cucumber slices, thin
¼ oz fresh spinach leaves
2 Tbsp Sour Cream
1 tsp Fresh lemon juice
1 tsp Fresh Garlic
S & P To taste


Method
1. Cut your flat bread into two even squares. (Here is where you can adjust the size of your sandwich).
2. Lightly spread butter or olive oil on the flat bread and toast either on a griddle if you have one or in the oven to a very light golden brown.
3. After toasting spread the two flat bread pieces on a sheet tray and begin assembling. On one flat bread make sure to only put the bleu cheese ensuring the cheese will melt.
4. On the other side build your sandwich with the remaining ingredients.
5. Place sandwich open faced back in the oven for just 2 minutes or until cheese has begun to melt and all ingredients are heated through.
6. While sandwich is in even whisk together the sour cream, lemon juice and garlic to make your spread.
7. When sandwich is done serve your spread on the side!

Very Simple Hummus
Servings: 8

Ingredients
3 cups canned garbanzo beans or chick peas
2 lemons, juiced
2 tbsp. fresh garlic, minced
1 tbsp. Spanish Paprika
½ cup garbanzo bean juice
Salt and pepper to taste

Method
1. In food processor, combine all ingredients and puree until desired consistency.
2. Serve with fresh warm pita chips or favorite fresh veggies.


Carrot souffle
Servings: 8

Ingredients
2 pounds carrots, chopped
1/2 cup melted butter
1 cup white sugar
½ cup pecans, chopped
3 tablespoons all-purpose flour
1 teaspoon baking powder
1 teaspoon vanilla extract
3 eggs, beaten
1 teaspoon confectioners' sugar for dusting


Method
1. Preheat oven to 350 degrees
2. Bring a large pot of salted water to a boil. Add carrots and cook until tender, about 15 minutes. Drain and mash. To the carrots add melted butter, white sugar, flour, baking powder, vanilla extract, eggs and pecans. Mix well and transfer to a 2 quart casserole dish. Sprinkle with confectioners' sugar.
3. Bake in preheated oven for 30 minutes.


Stuffed Cabbage Rolls

Ingredients
1 large cabbage
16 oz of sauerkraut
1lb lean ground beef
1lb lean ground pork
1/2 cup cooked long grain rice
1 raw egg
1 large yellow onion, finely chopped
2 garlic cloves, crushed
16 oz Canned Plum Tomatoes, chopped
1/4 cup bread crumbs (panko)
2 cups of water
1 Tbsp. ground pepper
6 bay leaves
1 Tbsp Paprika
salt and black pepper to taste


Method
1. Remove core from the cabbage, place in a large saucepan, cover with water, then bring to the boil and cook until the outer leaves begin to loosen.
2. Lift out the cabbage, remove the softened leaves and return the head of cabbage to the pan of boiling water to soften more leaves. Repeat until all leaves are removed.
3. Once all the leaves have been softened, remove the center stalks from each leaf and set aside.
4. Meanwhile, place the beef, pork, rice, bread crumbs, salt, paprika, pepper and egg in a large mixing bowl and mix well.
5. Place the onion and garlic in a saucepan and sauté until the onion is soft.
6. Add the onion mixture to the beef mixture and mix well.
7. Spoon half the sauerkraut into the bottom of a large cast iron pot and set aside.
8. Using the largest cabbage leaves, place about a handful of the meat and rice mixture on each cabbage leaf and roll up, tucking in sides. Lightly press the mixture into the leaves. Place the cabbage rolls with the seam side down on top of the sauerkraut in the cast iron pot. Sprinkle the pepper and add the bayleaves on top.
9. Add the unused cabbage leaves, chopped, on top of the stuffed cabbage rolls.
10. Mix the tomatoes, water and remaining sauerkraut together and add to top of stuffed cabbage rolls.
11. Cook on medium until mixture begins to bubble, turn down heat to a simmer and allow to cook for 2 hours
12. Enjoy!

Braised Turnips and Apples with Greens
Ingredients
2 pounds turnip greens, tough stems discarded and greens torn into small pieces
1 (3/4-to 1-pound) ham hock, rinsed
3 1/2 cups water
3 Gala apples
1 1/4 pounds turnips, peeled and cut into 1/2-inch pieces
2 teaspoons cider vinegar
2 teaspoons sugar
2 tablespoons unsalted butter
2 Tbsp chopped bacon lardons, cooked

Method
1. Bring greens, ham hock, water, and 1/4 teaspoon salt to a boil in a large heavy pot. Reduce heat to low and simmer, covered, stirring occasionally, until greens are almost tender, about 20 minutes.
2. Meanwhile, peel apples and cut into 1/2-inch pieces.
3. Add turnips and apples to greens with vinegar, sugar, and 1/2 teaspoon each of salt and pepper and cook at a low simmer, covered, stirring and turning ham hock occasionally, until turnips and apples are tender but not falling apart, about 20 minutes more. Remove from heat and stir in butter and salt to taste.
4. Remove ham hock and finely chop any tender meat, discarding skin, bone, and tough meat. Add chopped meat to pot.
5. Garnish with fresh bacon lardons!

Pumpkin and Yam Gnocchi with Brown Sage Butter
Servings: 8

Ingredients
1 medium sized pumpkin, stemmed, cut in ½ and seeded.
3 large yams
1 tsp nutmeg
2 tsp freshly grated cinnamon
1/8 cup light brown sugar
1/3 cup melted butter
2 ¾ cups all purpose flour
1 large egg
¼ cup shredded parmesan
4 large sage leaves, sliced thin
Salt and pepper to taste

Method
1. In a 350 degree oven place your halved pumpkins and yams on a sheet tray.
2. Lightly oil the pumpkin and yams and cook for 40 minutes or until the flesh of each is fork tender.
3. When finished allow to cool and peel off the skin of the yams and pumpkin.
4. Place flesh of both in a bowl or kitchen aid with the paddle attachment. Begin to mash.
5. Mash the sweet potato and yam together then add your dry seasonings.
6. When thoroughly mixed add your egg and then gradually add your flour until the proper consistency is met. (dough should spring back when pushed in).
7. On a floured surface cut your dough into 4 equal sections and begin to roll out into long strings. (about ½ inch in diameter)
8. Cut string into 1” pieces.
9. In a pot of salted boiling water place your gnocchi in and cook until the gnocchi rises to the surface.
10. Meanwhile, in a sauté pan add your butter and cook until the butter begins to lightly brown and produce a nutty smell. At this point turn the heat off and add your sage.
11. Infuse the sage flavor for 30 seconds then add your gnocchi and toss until the gnocchi are evenly coated.
12. Serve in a dish topped with your shredded parmesan!

Carmel Apple Cheesecake

Ingredients
1 ¼ cups Crushed Graham Cracker
2 tablespoons light brown sugar
5 tablespoons unsalted butter, melted
1 cup granulated sugar
1 tablespoon orange zest
2 lbs cream cheese, at room temperature
5 large eggs + 2 egg yolks, at room temperature
1 large vanilla bean, seeds scraped
1 teaspoon pure vanilla extract
1/2 teaspoon salt
1/2 cup heavy cream
1 Recipe Apple Mixture
1 Recipe Apple Caramel Sauce


Method
1.Preheat the oven to 350 degrees F.
2. Place the graham cracker,and brown sugar in a food processor and process until finely ground. With the motor running, add the butter through the feed tube and process until the mixture just comes together. Spray the bottom and side of the pan with cooking spray. Pat the mixture evenly into the bottom of a 9-inch springform pan and bake in the oven until lightly golden brown and just set, about 8 minutes. 3. 3.Remove to a baking rack and let cool completely.
3.Combine sugar and the orange zest in a food processor and process until combined.
4. Place the cream cheese in the bowl of a stand fixer fitted with the paddle attachment and beat until light and fluffy, 3 to 4 minutes. Add the orange sugar and beat again until the sugar is incorporated and the mixture is light and fluffy.
5. Add the eggs, 1 at a time and mix until just incorporated, scraping the sides and bottom of the bowl. Add the vanilla seeds and vanilla extract and beat until combined. Add the salt and heavy cream and mix until just combined.
6. Scrape the mixture into the prepared pan. Set the cheesecake pan on a large piece of heavy duty aluminum foil and fold up the sides around it.
7. Place the cake pan in a large roasting pan. Pour hot tap water into the roasting pan until the water is about halfway up the sides of the cheesecake pan; the foil will keep the water from seeping into the cheesecake. Bake until the sides of the cake are slightly puffed and set and the center still jiggles, about 55 minutes.
8. Turn the heat off and prop the door open with a wooden spoon and allow the cake to cook in the water bath for 1 hour. Remove the cake to a baking rack and allow to cool to room temperature for 2 hours. Cover the cake and refrigerate for at least 6 hours and up to 24 hours until chilled through.
9. Top with the warm apple mixture, drizzle liberally with the caramel sauce Serve additional sauce on the side.

Apple Mixture:
2 cups apple juice
1/4 cup granulated sugar
1 tablespoon cold butter
3 Granny Smith apples, peeled, seeded and thinly sliced
3 Fuji apples, peeled, seeded and thinly sliced
1/4 cup apple brandy
1. Bring apple juice and sugar to a boil in a large saute pan over high heat and cook until slightly thickened and reduced to 1/2 cup.
2. Stir in the butter until melted. Add the apples and cook, stirring occasionally, until lightly caramelized and soft.
3. Add the apple brandy and cook until reduced by half. Transfer the apples to a plate and let cool slightly.

Apple-Caramel Sauce:
1 1/2 cups granulated sugar
1/4 cup water
3/4 cup heavy cream
Pinch salt
3 tablespoons apple brandy
1/2 teaspoon pure vanilla extract

1. Place sugar and water in a medium saucepan and bring to a boil over high heat (do not stir), swirling the pot occasionally to even out the color, until amber in color, 10 to 12 minutes.
2. While the caramel is cooking. Place the heavy cream in a small pan and bring to a simmer over medium heat. Remove from heat and keep warm.
3. When the caramel has reached the desired color, slowly whisk in the heavy cream and salt and whisk until smooth.
4. Remove from the heat and stir in the apple brandy and vanilla extract. Keep warm.

French Onion Soup

Ingredients
4 thinly sliced onions
2 oz butter
4 fl oz cognac or brandy
4 fl oz white wine
1 Gallon beef Stock
1 Sachet (2 Garlic cloves, sprig of thyme, a 1 bay leaf)
Croutons
Provolone Cheese
Salt and pepper to taste
2 oz roux

Method
1. Saute the onions in the butter over medium heat, stirring occasionally, until dark brown, about 30 minutes.
2. Deglaze the pan with the cognac and reduce until it reaches a syrupy consistency.
3. Add the stock, sachet, and the roux and bring to a simmer and continue for 30 minutes.
4. To finish add the soup in to as many cups as you are planning to serve and place a few croutons into the cups then top with provolone cheese then place the cups in the oven to melt the cheese.

Yield: 1 Gallon
Servings: 16, (1 cup each)

Au Gratin Potatoes with Carmelized Onions
Servings: 8

Ingredients
5 Russet Potatoes, sliced thin
2 Cups Monterey Jack, shredded
2 cups Sharp Cheddar, shredded
1 cup Parmesan, shredded
2 Cups Heavy Cream,
3 Large Yellow Onions, sliced
Salt and Pepper to taste


Method
1. In a large sauté pan carmelize your onions in a small amount of olive oil. Set to the side.
2. With a mandolin, sliced the potatoes into an even thickness.
3. In a greased casserole dish, begin to layer your potatoes with the cheese, making 5 layers in all. Make sure to season the potatoes each layer.
4. On the last layer, before you put the cheese on add your heavy cream and carmelized onions. Top with cheese.
5. Now cover with foil (Note: Spray foil with PAM so the foil does not stick to the cheese during baking.) and bake for 1.5 hours in a 350 degree oven.
6. Take the potatoes out of the oven and let rest for 20 minutes before serving.

Melon Smoothie
Ingredients
1 cup Cantelope, Chopped
1 cup Watermelon, Chopped
1 Cup Honey Dew, Chopped
1 Cup Ice
½ Cup Fresh Orange Juice
1 Mint Leaf

Method
1. Make sure all fruit is peeled and seeded.
2. Combine all ingredients in a blender and pulse until well blended. About 30 seconds.

Fresh Mozzarella
Notes:
When making fresh mozzarella there are a few things to consider before getting started. If you have access to fresh cow’s milk that has not been homogenized go that route. The best milk I have found for making mozzarella is from water buffalo (hard to find). At worse case, buy skim milk from the market and add 40% heavy cream to it to add the fat back.

Ingredients
2.5 Gallons Milk
3 tsp Citric Acid
¾ tsp liquid rennet
1 thermometer
Salted Icebath

Method
1. Dissolve the citric acid in 1/2 cup cool water and add to the milk.
2. Warm the milk to 88 degrees and add the rennet mixed with 1/4 cup water.
3. Stir gently for about a minute then let sit for 15 minutes for the curd to form.
4. Line a large colander with cheesecloth and slowly pour the curds and whey into it. It is a good idea to save the draining whey for making ricotta cheese.
5. Allow the curds to drain for 15 minutes then tie up the ends of the cheesecloth and hang over the sink to continue draining for another 5-10 minutes or until the dripping has stopped.
6. Cut the mass of curd into 1/2 inch slices and cut the slices into strips. Put about 1/4 of the curd strips into a microwave-safe bowl and zap it until the curds start to melt and get gooey.
7. Remove the cheese (it is now cheese!) from the microwave and, wearing rubber gloves because this stuff is hot, begin pulling it like taffy. Keep working the cheese until it is smooth and shiny then form it into a ball and put the ball in salty iced water. Keep doing this with the rest of the curds until you have 4 balls of cheese in the cold water. The cheese is ready to eat as soon as it is completely cool.

Makes: 1 pound cheese

Stuffed Tomatoes with Shrimp

Ingredients
8 medium sized fresh tomatoes, peeled and seeded
1 yellow onion, small dice
2 stalks celery, small dice
2 green bell peppers, small dice
1 Tbsp garlic, minced
1 ½ cups cooked shrimp, shelled, deveined, and chopped
2 cups cooked rice (great recipe to use brown rice) or orzo.
2 Tbsp Fresh Parsley, chopped
¾ cup mayonnaise.
EVOO, Salt, Pepper to taste

Method
1. In a sauté pan, over medium heat begin to sauté your onion, celery, and bell pepper until tender. Add your garlic and cook for 30 seconds.
2. Combine vegetables, cooked shrimp, rice, and parsley in a large mixing bowl.
3. Toss with mayonnaise until evenly coated. Season with salt and pepper.
4. Place the mixture in your 8 hallowed out tomatoes so they are evenly stuffed.
5. If you saved the top of your tomato place it back on top as a garnish.
6. Serve warm or chilled.

Servings: 4

Spaghetti Squash Saute

Ingredients
1 spaghetti squash, halved lengthwise and seeded
2 tablespoons olive oil
1 onion, sliced against grain
1 clove garlic, minced
1 ½ cups cherry tomatoes, halved
3/4 cup crumbled feta cheese
3 tablespoons sliced black olives
2 tablespoons chopped fresh basil
1 green bell pepper, sliced


Method
1. Preheat oven to 350 degrees. Lightly grease a baking sheet.
2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Saute onion and bell pepper in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4. Use a fork to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.

Servings: 4

Peach Tarte Tatin

Ingredients
2/3 cup sugar
¼ stick unsalted butter
Pinch Salt
1 teaspoon fresh lemon juice
Pinch lemon zest
5 medium peaches, unpeeled, pitted, quartered
¼ cup light brown sugar
1/8 cup flour
1 Puff Pastry Sheet

Method
1. In a bowl combine your peaches, sugar, lemon juice, lemon zest, salt, and flour. Stir until peaches are coated.
2. In a non-stick sauté pan add your brown sugar and begin to melt over low heat. Once the brown sugar has broken down into a brown paste like substance, add your butter.
3. Stir frequently until butter has melted completely. Take off of heat. You now have carmel.
4. In the same pan, begin layering your seasoned peaches. (For a nice finish layer the peaches clockwise so they form a uniform circle.)
5. After that, place your puff pastry sheet on top of the peaches, making sure to cremp the edges around the pan.
6. Season the pastry with sugar and brush with an eggwash to give it that nice golden brown color.
7. In a 375 degree oven, bake the tarte tatin for 25 minutes.
8. Take out of the oven and let rest for 10 minutes. When cooled take your serving dish and place it upside down on top of the sauté pan. With both hands flip the sauté pan and the serving dish so the serving dish is now on the bottom, right side up and the sauté pan is on top upside down.
9. If done right you should end up with a nice carmelized peach layer on top and a nice golden brown pastry on the bottom. Serve with whip cream or a scoop of ice cream. Enjoy!

Servings: 8

Eggplant Parmesan
Servings: 4

Ingredients
2 Eggplants, Sliced ¼” thick
4 Cups Favorite tomato sauce
4 Tbsp Olive Oil
1 Tbsp Garlic Powder
4 Cups Mozzarella
1 Cup Favorite Parmesan Cheese
4 Large Basil Leaves, Sliced thin
1 tsp Oregano
4 Parmesan Cakes (recipe follows)

Method
1. Preheat Grill or Oven to 350 degrees.
2. Take Eggplant slices and generously rub each side with olive oil/oregano/garlic powder mixture. Place on grill and mark each side or place in oven until eggplant just starts to become tender.
3. In the meantime heat up your tomato sauce (homemade is preferred).
4. Begin assembling. In a casserole dish place one slice of eggplant down for each person, place parmesan cake next, sauce, then 1/3 cup mozz cheese. Then place another eggplant piece, sauce, cheese. Repeat last step then top with parmesan cheese.
5. Place in the oven for 3 minutes and remove.
6. Serve and garnish with basil. Enjoy!

Parmesan Cake
¼ cup Parmesan, shredded
2 Eggs, beaten
2 Tbsp fresh chopped Parsley
1 tsp oregano
1 Cup bread crumbs
2 Tbsp Olive oil

Method
1. Combine all ingredients.
2. Form mixture into 4 large ‘cakes’
3. In a sauté pan, lightly coated with olive oil, sear each side of the cake until golden brown.

Ratatouille
2 small onions, chopped
2 cloves garlic, minced
1 bay leaf
3 T. olive oil
1 medium eggplant, peeled and chopped into 1-inch cubes
1 ½ T. chopped fresh basil OR 2 t. dried basil
½ t. dried rosemary
¾ t. salt
1 t. chopped fresh marjoram, OR ½ t. dried marjoram
2 summer squash, chopped
1 green sweet pepper, cut into strips
1 red sweet pepper, cut into strips
2 cups chopped tomatoes
12 ounces dry pasta, cooked according to package directions
Optional ingredients: sliced black olives, parsley, Parmesan cheese, Mozzarella cheese

Sauté onion, garlic and bay leaf in olive oil for 5 minutes.
Add eggplant, basil, rosemary, salt and marjoram.
Cover and cook over medium heat.
Stir occasionally until eggplant is soft, about 15-20 minutes.
Add squash, sweet peppers and tomatoes.
Simmer 10 minutes until tender.
Remove the bay leaf carefully.
Serve over hot, prepared pasta.
Sprinkle with parsley, black olives, shredded Mozzarella cheese or grated Parmesan cheese if desired

Serves 6

Rosemary Glazed Beets
Ingredients

2 tablespoons extra-virgin olive oil
2 Beets, variety is up to you or the farmer
1 tablespoon Honey
1 tablespoon Brown Sugar
1 teaspoon Salt
1 ½ teaspoon fresh rosemary

Method

1. Place beets in a pot of cold water and bring to a boil and cook through until fork tender, about 40-45 minutes.
2. Peel the skin off the beets and also remove stems. (Be careful at this point because beets will stain clothes, towels, hands, etc.)
3. Cut beets lengthwise. Continue to cut beets into thin half-moon shapes.
4. In a non-stick pan over medium heat add the brown sugar, honey, olive oil, and salt. Heat until the brown sugar has melted. (Be careful not to burn.)
5. Add your beats and evenly coat the glaze on the beets.
6. To finish add the rosemary and give one final toss.
7. Enjoy!

New Orleans Shrimp and Corn Grits

Ingredients

1-2 teaspoons sea salt, plus more to taste
1 cup stone ground yellow grits
1 cup whole milk
1 cup fresh corn (from 2 ears)
4 tablespoons unsalted butter
2 tablespoons olive oil
1/4 cup diced ham
1 pound large shrimp, peeled and deveined
1 leek, minced
2 garlic cloves, minced
1 cup grated parmesan cheese
1 teaspoon freshly ground black pepper, plus more to taste
2 tablespoon Fresh Chopped Parsley

Method

1. Bring 3 cups of water to a boil in a large saucepan over high heat. Stir in the salt and reduce the heat to medium low. Add the grits in a slow steady stream, whisking constantly. Cook, stirring frequently 30 to 35 minutes until they are thick and the grains are tender. Stir in the milk and corn kernels and cook and stir 2 minutes more.

2. While the grits are cooking, heat 1 tablespoon of the butter and olive oil in a large skillet over medium high heat until hot. Add the ham, shrimp and leek and cook and stir until the shrimp are bright orange, about 2 minutes. Add the garlic and cook and stir one minute more. Remove from the heat and set aside.

3. When the grits are tender add the remaining butter and cheese and season with pepper; stir to mix and melt cheese. Add a little more milk if they are too stiff, you want them to be creamy. Place on a platter or individual plates and top with shrimp -ham mixture. Serve warm topped with additional cheese if desired. Garnish with pasley!

Recipe: 4 servings

Raspberry, Pineapple and Kiwi Gazpacho
(Chilled fruit soup!)
Ingredients
1 1/2 pints fresh raspberries (about 3 cups)
20 ounces packaged unsweetened frozen raspberries, defrosted
3 tablespoons sugar
16 ounces lime-flavored sparkling water
6 fresh mint leaves, cut into thin strips
3 kiwi fruits, peeled
1 ½ cups diced pineapple
2 or 3 tablespoons freshly squeezed lime juice

Method
1. Process the raspberries and sugar in a food processor until they are smooth. Strain the raspberry puree through a colander to trap the seeds and transfer it to a big bowl. Add the sparkling water and mint and stir.
2. Process the kiwis and the lime juice in the food processor until smooth. Pour equal amounts of the raspberry puree into each of 4 small, chilled soup bowls.
3. Pour equal amounts of the kiwi-lime juice puree in the middle of the raspberry purée in each of the 4 bowls.
4. Place the diced pineapple in the center of the bowl, on top of the kiwi-lime puree.
5. If desired, garnish with a fresh mint leaf and/or small spoonful of crème fraiche.
6. Enjoy!

Recipe: 4 servings

Peppers - 5 Pepper Hot Sauce

Ingredients
2 tablespoons extra-virgin olive oil
1 cup diced onion
2 medium chile peppers, such as poblano, New Mexico or Anaheim, diced
2-4 habanero peppers, or other small hot chile peppers, stemmed, halved and seeded
2-4 Jalapeno Peppers, stemmed, halved and seeded
1 Red Bell Pepper, seeded and stemmed
1 Banana Pepper, seeded and stemmed
4 cloves garlic, minced
1 pound tomatoes, diced (about 3 cups)
1 Tbsp tomato paste
¼ cup Honey
1 cup distilled white vinegar
2 teaspoons salt
1-3 teaspoons sugar

Method
1. Heat oil in a large saucepan over medium-high heat. Add onion, peppers, garlic and cook, stirring, until the onion is soft and beginning to brown, 3 to 4 minutes.
2. Add tomato paste and cook until paste begins to lightly brown.
3. Reduce heat to medium. Add tomatoes, vinegar, salt, honey, and sugar to taste. Cook, stirring occasionally, until the tomatoes begin to break down, about 5 minutes.
4. Carefully transfer the tomato mixture to a food processor or blender. Puree until smooth. (Use caution when pureeing hot ingredients.) Set a fine-mesh sieve over a medium bowl; pour the pureed mixture through the sieve, pushing on the solids with a wooden spoon to extract all the liquid. (Discard solids.) Let the sauce cool to room temperature, about 1 1/2 hours.

Stuffed Zucchini Boats *Served well with a balsamic reduction

Ingredients
4 medium zucchini
2 Tbsp Garlic, minced
1 yellow onion, small dice
1 red bell pepper, small dice
3/4lb ground turkey
2 thyme sprigs
2 tsp oregano
Salt and Pepper to taste
8 slices or 1 cup of your favorite cheese

Method
1. Place the zucchini (whole, no stems removed) in a pot, cover with water and bring to a simmer. Simmer for 15 minutes, or until zucchini is fork tender.
2. While zucchini is simmering, begin to cook your turkey. Once turkey is cooked through, place the meat onto a plate covered with a paper towel to drain excess grease.
3. Next, sauté your onion, pepper, and garlic together until tender. Be careful not to burn garlic.
4. Add your turkey back to the vegetables, and season with salt, pepper, and herbs. Set aside.
5. When the zucchini is tender, take out of the water and place into a ice bath to chill immediately.
6. Once the zucchini is chilled, cut each in half, lengthwise and crosswise, forming 4 pieces.
7. Next with a spoon or melon baller, scoop out the insides of the zucchini forming a ‘boat’ like figure. Take the insides and put it in the turkey stuffing.
8. Now place your stuffing inside of the ‘boats’ and place your cheese on top of the stuffing.
9. Baked at 350 degrees until the cheese is melted and the stuffing has been reheated.
10. Enjoy!

Zucchini
Recipe: 4 servings

Snow Pea and Shrimp Stir Fry

Ingredients
2 tablespoons canola oil, divided
1 pound raw shrimp, (21-25 per pound), peeled and deveined
3 cups snow peas or sugar snap, trimmed
8 ounces shiitake mushrooms, stemmed, sliced
2 tablespoons minced fresh ginger
1/4 cup dry sherry
2 tablespoons hoisin sauce
1 tablespoon garlic, minced
2 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1/2 teaspoon freshly ground pepper
1 yellow onion, sliced with grain
2 red bell peppers, sliced

Method
1. Heat 1 tablespoon oil in a wok or large nonstick skillet over high heat. Add shrimp and cook, stirring, until pink and beginning to curl, about 1 minute. Transfer the shrimp to a plate (it will finish cooking later).
2. Heat the remaining 1 tablespoon oil in the pan over high heat. Add snow peas, shiitakes, onions, bell peppers, garlic, ginger and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes.
3. Meanwhile, whisk sherry, hoisin, soy sauce, cornstarch and pepper in a small bowl.
4. Stir cooked shrimp and the sherry mixture into the vegetable mixture and cook, stirring constantly, until the sauce is slightly thickened and the shrimp are cooked through, 1 to 2 minutes.
5. Serve over brown rice.

Recipe: 4 servings

Berry Day Strawberry Walnut Salad

Salad Ingredients
1 pound Fresh Spinach
1 cup Fresh Strawberries—Sliced
2 oz. Fresh Local Feta Goat Cheese—Crumbled
½ cup Dried Cranberries
2 oz. Walnuts—Chopped
Raspberry Vinaigrette (Recipe Follows)

Method
1. In a bowl toss all ingredients together, coating evenly with vinaigrette.

Raspberry Vinaigrette Ingredients
2 tablespoons Raspberry Extract or Syrup
1 teaspoon Mustard
1 teaspoon Salt
1 teaspoon Pepper
Juice of ½ of a Fresh Lemon, squeezed
1 cup Vinegar
½ cup olive oil

Method
1. In a bowl combine all ingredients.
2. Gradually whisk in olive oil until mixture is emulsified.

Servings: 4

The Thrill of the Grill
Recipe: 4 servings
Inside out Sweet and Spicy Burger
Suggested Side Dish: Chilled Asparagus Salad with fresh herbs.

Ingredients
16 oz lean ground beef (local if possible)
1 Tbsp Cayenne
1 Tbsp Worcestershire
1 tsp ground black pepper
¾ cup shredded Monterey jack cheese
1 cup fresh blueberries
1 tsp chipotle seasoning
4 whole wheat buns, lightly toasted
Additional condiments (lettuce, tomato, onion, pickle)
Preheated Grill

Method Burgers:
1. In a bowl mix together the ground beef Worcestershire, cayenne, and black pepper.
2. Roll mixture into 8 even balls. Press each into 1/8” patties.
3. Evenly distribute cheese on to 4 of the patties making sure to leave an outside rim to crimp and place the other 4 patties on top.
4. With your fingers crimp together the burgers sealing the outside edges.
5. Place burger on preheated grill and grill 4 minutes on each side. To make the grill marks, quarter turn the burgers 2 minutes prior to flipping. It will appear as a crosshatch.
6. Allow burgers to rest for 2 minutes before eating.
7. Serve the burgers with your blueberry chipotle sauce and any additional condiments you can find in season!

Blueberry Sauce:
1. Place blueberries in a sauce pot with 1 cup water. (Add sugar if the blueberries are not ripe enough) Bring to a boil.
2. Let the blueberries simmer until water has evaporated and the blueberries have softened. Add the chipotle seasoning.
3. Sauce should have a thick appearance to it

Broccoli Cauliflower Combo

Ingredients:
4 cups fresh or frozen broccoli florets
2 cups fresh or frozen cauliflower florets
3 shallots, chopped
½ cup reduced-sodium chicken or vegetable broth
1 teaspoon dried basil or parsley or 1 tablespoon finely cut fresh herbs
¼ teaspoon seasoned salt (optional)
1/8 teaspoon pepper

Directions:
1. In a large skillet, combine all ingredients. Cover and cook over medium heat for 6 – 8 minutes or until vegetables are crisp-tender, stirring occasionally.
Servings: 6 servings

Healthy Egg Salad

¼ cup onion, finely chopped
12 large eggs, hard-boiled, peeled and cut into sixths
1 stalk celery, chopped
½ cup plain yogurt or low-fat mayonnaise
1 tablespoon dried dill
2 tablespoons mustard
1 tablespoon lemon juice
1 teaspoon salt
¼ teaspoon pepper
1. In a large bowl, mix together the onion, celery, yogurt or mayonnaise, dill, mustard, lemon juice, pepper and salt.
2. Add the eggs to the mixture and gently mix together.
3. Use in sandwiches or pita pockets. Layer with lettuce and tomatoes.

Traditional Irish Stew
1 ½ - 2 pounds boneless lamb shoulder, cut into 1-inch cubes
4 medium potatoes, sliced ½ inch cubes
1 medium onion, chopped
2 stalks celery, sliced ¼ inch cubes
4 medium carrots, peeled and sliced ½ inch cubes
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon dried thyme
1 tablespoon dried parsley
1 cup water

Preheat the oven to 325 degrees F.

1. In large Dutch oven or covered casserole, layer the ingredients in the following order: lamb, potatoes, onions, celery, and carrots.
2. Sprinkle with salt, pepper, parsley and thyme.
3. Add the water to the pot, cover, and slowly bring to a boil over medium-low heat.
4. Let simmer for 5 minutes, and then transfer the pot to the oven and bake. Do not lift the lid for 2 to 2 ½ hours, until the lamb is tender.
5. Stir gently to mix and serve.

Vegetable Lentil Stew
4 cups reduced-sodium V8 or tomato juice
2 cans (14-1/2 ounces each) Italian stewed tomatoes
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans, rinsed and drained
2 medium carrots, thinly sliced
2 medium potatoes, cubed
1 large onion, chopped
1 green pepper, chopped
1 sweet red pepper, chopped
1 cup dried lentils, rinsed
2 tablespoons minced fresh parsley
2 tablespoons chili powder
2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon ground cumin
1 package (10 ounces) frozen chopped spinach, thawed

TOPPING:
1/2 cup reduced-fat sour cream
1/2 cup reduced-fat plain yogurt
2 tablespoons snipped chives

1. In a Dutch oven, combine the first 15 ingredients. Bring to a boil.
2. Reduce heat; cover and simmer for 35-40 minutes or until lentils and vegetables are tender.
3. Stir in spinach; heat through.
4. Combine topping ingredients; dollop about 1 tablespoon on each serving.

Yield: 13 servings.

Serving Size: 1 cup
Calories: 216
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 4 mg
Sodium: 392 mg
Carbohydrate: 38 g
Fiber: 12 g
Protein: 12 g
Diabetic Exchange:
2 starch, 1 vegetable, 1/2 meat.

Cilantro Lime Cod
4 cod or flounder fillets (2 pounds)
¼ teaspoon pepper
1 tablespoon dried minced onion
1 garlic clove, minced
1 tablespoon olive oil
1 ½ teaspoons ground cumin
¼ cup minced fresh cilantro
2 limes, thinly sliced
2 tablespoons reduced-fat margarine, melted

1. Place each fillet on a 15-in. x 12-in. piece of heavy-duty foil. Sprinkle with pepper.
2. In a small saucepan, sauté onion and garlic in oil; stir in cumin.
3. Spoon over fillets; sprinkle with cilantro.
4. Place lime slices over each fillet and drizzle with margarine.
5. Fold foil around fish and seal tightly.
6. Place on a baking sheet. Bake at 375° F for 35-40 minutes or until fish flakes easily with a fork.

Yield: 8 servings.

Serving Size: 4 oz
Calories: 96
Fat: 4 g
Saturated Fat: 0 g
Cholesterol: 30 mg
Sodium: 77 mg
Carbohydrate: 3 g
Fiber: 0 g
Protein: 13 g

Diabetic Exchange:
2 very lean meat; ½ fat

The Perfect Muffin
1 cup flour
1 cup rolled oats
¾ cup brown sugar
1 ½ teaspoons ground cinnamon
2 teaspoons baking soda
1 teaspoon baking powder
½ teaspoon salt
2 tart apples, peeled, cored and shredded
1 ½ cups carrots, shredded
1 cup walnuts or pecans, chopped
2 eggs
½ cup lowfat milk
¼ cup vegetable oil

1. In a large bowl combine the first 10 ingredients and stir well.
2. Make a large hole in the center of the mixture.
3. In a small bowl, mix together the eggs, milk and oil.
4. Pour the liquid into flour mixture hole. Stir until just moistened.
5. Fill greased muffin tins about ¾ full.
6. Bake in preheated oven at 375 degrees for 18-20 minutes.
Serving Size: 1 muffin
Number of Servings: 18 muffins

Excellent Eggnog
1 cup white sugar or Splenda
4 whole eggs
2 cups skim milk
2 cups fat free half-and-half
2 teaspoons vanilla
? teaspoon cinnamon
? teaspoon nutmeg
? cup rum or brandy (optional)

1. In a large saucepan, beat together the eggs and sugar.
2. Stir in the milk and half-and-half.
3. Cook over low heat, stirring constantly, until mixture is thick enough to coat a metal spoon, about 15 minutes
   (instant-read thermometer should register 160? F). 
4. Remove from heat.  Stir in vanilla, cinnamon and nutmeg. 
5. Cover and refrigerate until thoroughly chilled, several hours or overnight. 
6. When ready to serve, mix in liquor (if desired) and garnish with fresh ground nutmeg. 

Servings:  5-6 servings
Serving Size:  1 cup

Mexican 7 Layer Dip
1 cup low-fat bean dip or homemade pinto beans
1 cup prepared salsa
1 cup shredded romaine lettuce
1 cup diced onion
1 cup diced tomato
1 cup nonfat sour cream
1 cup prepared salsa
Layer items in rectangular pan.
This dip goes great with baked tortilla chips, whole wheat pita triangles and fresh veggies. Serves 12. 1/2 cup per serving: 72 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 225 mg sodium, 14 g carbohydrate, 3 g fiber, 3 g protein. ©2005

Fruit and Nut Sandwiches
4 slices whole wheat bread
1/3 cup chopped raisins or dried cranberries
1/4 cup chopped pecans or walnuts
1/2 cup nonfat ricotta cheese
1/4 teaspoon lemon juice
Directions:
1. Combine raisins, nuts, ricotta and lemon juice in a small bowl. Spread onto 1 slice whole wheat bread and top with another slice of bread.
2. Cut each sandwich in quarters. These sandwiches go well on a snack platter with veggie sticks, baked chips and fresh fruit.
Serves 8. Each serving: 1/4 sandwich: 135 calories, 6g fat, 1 g saturated fat, 0 g trans fat, 186 mg sodium, 17.5 g carbohydrate, 1.5 g fiber, 5 g protein.
©

Onion Dip:
1 cup nonfat sour cream
1 Tbsp minced dried onion
1 tsp onion powder
1 tsp garlic powder
1 tsp dried parsley
Mix well, cover and refrigerate. This onion dip
goes well with raw vegetables, whole-wheat pita triangles
and baked chips.
Serves 4. Each serving (1/4 cup): 70 calories, 0 fat, 0 saturated fat, 0 cholesterol, 50 mg sodium, 12 g carbohydrate,
0 fiber, 4 g protein.


Chunky Salsa:
1/4 cup prepared salsa
15-oz can diced no-added-salt tomatoes
Mix ingredients in a medium mixing bowl. Refrigerate.
Serve with baked tortillas or baked potato skins.
Serves 8. Each serving (1/4 cup): 12 calories, 0 fat, 0 saturated fat, 0 mg cholesterol, 30 mg sodium, 2 g carbohydrate,
0.5 g fiber, 0.5 g protein.

Ranch Dip:
1 cup nonfat sour cream
1 tsp Italian seasoning
1 cup nonfat ranch dressing
Mix ingredients in a small mixing bowl. Refrigerate. Serves 8. Each serving (1/4 cup): 85 calories, 0 g fat,
0 saturated fat, 0 mg cholesterol, 275 mg sodium, 17 g carbohydrate, 0 fiber, 2 g protein.

Bean Dip:
15-oz can low-sodium vegetarian refried beans
2 Tbsp barbecue sauce
Heat beans and sauce together in the microwave.
Serve with raw vegetables and baked chips.
Serves 8. Each serving (1/4 cup): 49 calories, 1 g fat,
0 g saturated fat, 37 mg sodium, 8.5 g carbohydrate,
1 g fiber, 3 g protein

Homemade “REFRIED” BEANS - serves 8
2 cups dried pinto beans
6 cups hot water
1 large whole unpeeled onion
2-3 minced garlic cloves or ½ teaspoon garlic powder
½ teaspoon ground cumin
½ teaspoon salt (optional)

1. Place beans in crock pot. Check for stones, rinse with cold water and pour off water.
2. Add hot water, onion, and garlic to crock pot. Cook on high about 5 hours.
3. Remove onion and pour off most of the water. Be sure to leave a small amount of water in crock pot.
4. Mash beans with a large spoon or pastry knife. DO NOT PUT IN BLENDER. If necessary, add a small amount of water to beans.
5. Stir in cumin and salt.

The Best Vegetable Soup – serves 8 - 10
INGREDIENTS:
1 quart spicy or regular V-8 juice
1 qt chicken broth, canned or homemade
2 cups of water
3 large onions
6 celery stalks
10 carrots
2 cans (14.5 oz each) stewed tomatoes
4 cups shredded cabbage
½ cup salsa
¼ teaspoon garlic powder
¼ teaspoon pepper
½ teaspoon red pepper flakes
1 teaspoon basil
2 teaspoons oregano

DIRECTIONS:
1. Place liquids in a large soup pot over medium high heat. Meanwhile, chop vegetables into bite-size pieces. Toss vegetables and other ingredients into pot. Simmer for 20 minutes, or until the vegetables are as done as you like.
2. Serve with trans fat free crackers.

Homemade Breakfast Smoothie – serves 1
½ cup plain yogurt
½ cup 100% orange juice
½ banana
½ cup strawberries (or fruit of your choice)
1 teaspoon honey

Blend in blender until smooth and serve immediately. You can be very creative with this recipe. Use whatever fruit it in season. The banana does give it the needed natural sweetness. I like to buy the overripe bananas at the grocery store that are marked way down. I take them home and peel each one, cut into chunks and put into freezer bags. Then I use these in smoothies. They will keep for approx 1 month before starting to turn brown in the freezer.

Cranberry Relish

¾ cup sugar
½ fresh lemon, juiced
¾ cup water
2 oranges, zest and cup up fruit, discard pith and membrane
2 cups cranberries, fresh or frozen
¼ teaspoon ground cinnamon
Pinch of ground cloves

1. Remove the zest from the 2 oranges, using a zester.
2. Place the zest, sugar, lemon juice, and water into a saucepan.
3. Bring to a simmer and cook for 5 minutes.
4. Add cranberries and continue to cook until the cranberries start to pop, about 2 minutes.
5. Transfer entire mixture to the bowl of a food processor.
6. Add the oranges and spices to the mixture.
7. Process until mixture is combined.
8. Transfer to a serving bowl and refrigerate, covered, for 12 hours.

Serving Size: 2 tablespoons
Number of Servings: 18
Calories per Serving: 45

Greek Pitas with Feta Spread and Turkey

3 tablespoons non-fat plain yogurt
¼ cup feta cheese, crumbled
1 tablespoon fresh lemon juice
2 teaspoons dried oregano
1 teaspoon finely grated lemon zest
¼ teaspoon ground black pepper
4 whole wheat pita breads
4 large pieces of romaine lettuce, torn in half
1 cucumber, sliced thinly
¼ cup light packed fresh mint leaves
¾ pound thinly sliced roasted turkey breast

1. In a medium bowl, combine the feta cheese and yogurt with a fork, mashing any large chunks of cheese.
2. Stir in the lemon juice, oregano, lemon zest and pepper. This will keep for up to 5 days in your refrigerator.
3. To make a sandwich, cut a pita in half to form two pockets.
4. Line each pocket with a half of a lettuce leaf.
5. Spread two heaping tablespoons of feta spread into the pocket.
6. Then fill each pocket with about 4-6 cucumber slices, 4-5 mint leaves and 2-3 slices of turkey.

Servings: 4
Serving size: 2 pockets

Pumpkin Tarts

8 ounces phyllo dough, thawed
2 cups canned pumpkin
½ cup dark brown sugar
¼ teaspoon salt
½ teaspoon pumpkin pie spice mix
¼ cup canned, low-fat evaporated milk
1 teaspoon vanilla
1 egg
½ cup fat free whipped topping
pumpkin pie spice for dusting

1. Preheat oven to 350 degrees.
2. Spray 24 mini muffin cups with nonstick cooking spray.
3. Remove phyllo dough from packaging.
4. Slice phyllo into 1-inch strips. Then cut each strip into 2-inch segments.
5. Using 3 layers at a time, fill the cups. Spray with cooking spray. Repeat process three times.
6. Place pumpkin, sugar, salt, spice mix, milk, egg, and vanilla in a bowl. Mix until smooth.
7. Fill cups to the top of the muffin pan.
8. Bake 18-20 minutes, until custard is set and pastry starts to brown.
9. Cool.
10. Top with 1 teaspoon whipped topping and dust with pumpkin pie spice.

Serving Size: 2 tarts
Servings: 12
Calories per serving: 150

New England Seafood Chowder

2 cups peeled and diced potatoes
1 cup peeled and diced carrots
1 (14 ounce) bag of frozen (cooked, peeled, deveined) salad shrimp, thawed and drained
1 small onion, finely chopped
2 stalks celery, diced
2 tablespoons canola oil
1 can corn, drained
1 (18.8 ounce) can Campbell’s Healthy Request or Healthy Choice New England Clam Chowder
1 ½ cups skim milk
pepper to taste

Place potatoes and carrots in a large saucepan, cover with water. Bring to boil and cook until tender. Drain off water. Sauté shrimp, onion, and celery in oil until celery is tender. Add to potatoes and carrots. Add corn, soup, and milk. Return to low heat.

Add pepper to taste. Serve warm.

Servings: 8-10

Chicken Cob Wrap

Ingredients:
1 tablespoons white wine vinegar
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard
1 tablespoons extra virgin olive oil
1/4 pound blue cheese, sliced and crumbled
Salt and freshly ground black pepper
3 cups thinly sliced romaine lettuce
8 slices turkey bacon, cooked until crisp and coarsely chopped
2 cups coarsely shredded chicken, white and dark meat (can use leftover chicken or from a store-bought rotisserie chicken,) 4 wraps (whole wheat, tomato or spinach)

Instructions:
1. Whisk together the vinegar, light mayonnaise, Dijon mustard and olive oil in a large bowl until combined.
2. Put the romaine, bacon, chicken and blue cheese in a large bowl and toss to combine.
3. Heat the wraps in a dry sauté pan over low heat, or place on a plate, cover with a damp paper towel and microwave for 25 seconds to make more pliable.
4. Place the wraps on a flat surface and spread some of the dressing over the surface. Divide the mixture among the wraps, fold like a burrito, slice in half and drizzle top with more dressing, if desired.

Peppery Turnip Treat
from Jane Brody’s Good Food Book
2 teaspoons butter
2 tablespoons honey
1 pound turnips, peeled and diced into 1/2-inch cubes
1/4 - 1/2 teaspoon freshly ground pepper
1 tablespoon minced fresh parsley (optional)

1. In a saucepan, over medium heat, melt the butter and honey.
2. Add the turnips and ground pepper. Stir to coat.
3. Cover saucepan and cook approximately 12 minutes, until the turnips are tender and lightly brown. Stir once during cooking time.
4. Sprinkle with parsley and serve.

Serving size: ½ cup Servings: 4-5

Toasting Seeds:
Separate the pumpkin seeds from the membranes. Rinse the pumpkin seeds until they are free of any membrane matter. Dry with paper towels.
Coat 1/2 cup of seeds with 1 teaspoon olive oil and 1/4 to 1/2 teaspoon seasoning of your choice. Place seeds in a single layer on a baking sheet. Place in a 250 degree oven for about 1 hour, stirring every 15 minutes. Seeds are done when they are light brown.  Seasoning ideas include: cumin, chili powder, seasoned salt, Cajun seasoning, Worcestershire sauce, soy sauce, and cinnamon and sugar.

Peanut Butter Smoothie
1 frozen banana (broken into chunks)
¼ cup oats (instant of old-fashioned)
1 tablespoon peanut butter
1 teaspoon honey
½ cup milk

1. Place all ingredients in blender and blend until smooth.

Servings: 2

Personal Veggie Pizza
1 whole wheat pita bread or tortilla
1-2 tablespoons pizza sauce
¼ cup chopped veggies of choice (peppers, onions, olives, broccoli, and tomatoes)
1. Preheat toaster oven to450 degrees Fahrenheit.
2. Spread pizza sauce onto a whole wheat pita bread or tortilla.
3. Top with your favorite chopped veggies.
4. Sprinkle with mozzarella cheese.
5. Bake for 5-10 minutes until cheese is melted.

Servings: 1

Black & Blue Burgers
Tailgating Tip: Burgers are a fan favorite. Experiment with different cheeses and condiments for crowd-pleasing flavor.

4 4-ounce Certified Angus Beef ® ground chuck patties  Salt and blackening spice to taste
4 crusty burger buns, sliced in half
4 leaves green leaf lettuce
1 tomato, sliced
4 portabella mushrooms, grilled
4 slices red onion, grilled
4 ounces crumbled blue cheese
4 tablespoons whole grain mustard

Instructions:
1. Preheat grill. Season burgers with salt and blackening spice, grill to an internal temperature of 160 degrees F.
2. Build sandwich by layering lettuce, tomato, burger, portabella, onion and blue cheese. Spread the top of the bun with mustard.

Beer-marinated Grilled Flank Steak
Tailgating Tip: Flank steak could also be prepared ahead of time and served cold in sandwiches.

4 pounds Certified Angus Beef ® flank steak
2 12-ounce bottles Guinness draught or your favorite beer
1 yellow onion, chopped
1 garlic clove, chopped
3 jalapeño peppers, seeded and chopped
Salt and pepper to taste

Instructions:
1. Combine first five ingredients and place in zipper-locking freezer bag. Marinate 6 to 8 hours in refrigerator.
2. Remove steak; discard marinade and season with salt and pepper. Grill over medium-high heat to medium rare (145°F internal temperature) or desired doneness.
3. Let steak rest 4 to 5 minutes; slice across grain and serve.

Hyde Park Chili
Tailgating Tip: Fill a thermos with chili. Not only will it warm you up, it will keep your hungry team at bay until you can fire up the grill!

Ingredients
• 3 pounds Certified Angus Beef ® bottom round or chuck roast, cut into 1/2-inch cubes
• 1/4 cup canola oil
• 3 large onions, diced
• 4 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 tablespoon dried oregano
• 3 tablespoons chili powder
• 1 tablespoon brown sugar
• 1 (28 ounce) can chopped tomatoes
• 1 can (15 ounce) black beans
• 1 can chopped green chilies
• 2 to 3 jalapeno peppers, seeded and finely minced
• Salt and pepper to taste
• Optional toppings: avocado slices, diced green peppers, shredded cheddar cheese, diced scallions or sour cream

Instructions
1. Heat oil in a large sauté pan over high heat. Season beef with salt & pepper. Brown beef cubes in 1 pound batches for 3 to 4 minutes per batch; transfer beef to slow cooker after browning.
2. Add onions and garlic to the pan. Cook for 5 to 10 minutes over medium heat until pan comes clean from the softening onions. Transfer to the slow cooker. Stir in cumin, oregano, chili powder, sugar, tomatoes, beans, green chilies and jalapenos. Cover and cook on low for 3 ½ to 4 hours.
3. Serve and garnish with optional toppings. Goes great with cornbread.

Serves 8 to 10

Recipe provided by Certified Angus Beef LLC

Crunchy French Toast

2 eggs
3 tablespoons milk
4 slices bread
¼ cup finely chopped peanuts or pecans

1. Spray electric skillet with oil and heat to medium-hot.
2. Beat eggs and milk in shallow dish until blended.
3. Soak one bread slice at a time in egg mixture, turning once to coat both sides.
4. Dip bread slice in chopped nuts.
5. Place bread slice in electric skillet.
6. Repeat with other bread slices.
7. Cook over medium heat until golden brown, 2-3 minutes per side. Adjust heat as necessary so that peanuts do not burn.
8. Sprinkle with a little powdered sugar.

Maple Glazed Parsnips

2 cups parsnips, peeled and cut into ½ inch pieces salt to taste
1 tablespoon maple syrup
½ teaspoon butter, melted
2 tablespoons walnuts or pecans

1. Spray a baking pan with oil. Place the parsnips in a single layer in the pan.
2. Sprinkle lightly with salt.
3. Bake in preheated oven at 400 degrees for 20 minutes, until soft.
4. Combine syrup and butter. Pour over the cooked parsnips.
5. Top with walnuts.
6. Serve.

Servings: 4

Peanut Apple Salad

8 apples, chopped
½ cup celery, diced
½ cup raisins
½ cup peanuts, pecans, or walnuts
½ cup peanut butter
½ cup mayonnaise
¼ cup milk
¼ cup sugar

1. In a bowl, combine the apples, celery, raisins, and nuts. 2. In another bowl, combine the peanut butter, mayonnaise, milk and sugar. 3. Pour peanut butter mixture over the apple mixture. Stir to coat evenly.

Servings: 10

Sweet Corn Relish

Ingredients:
3 ears of fresh sweet corn
2 plum tomatoes
1 small red onion
¼ cup cider vinegar
¼ cup sweet pickle relish
2 teaspoons sugar
2 teaspoons celery seeds
Salt and Pepper to taste

1. Cut the tomatoes in half and remove the seeds with your fingers. Chop the tomatoes into uniform bite-sized pieces
2. Finely chop the onions.
3. Cook the corn on the cob in boiling water for about 2 minutes. Drain and cool slightly. Remove the kernels from the cob using a paring knife.
4. Combine the corn kernels with the rest of the ingredients in a large bowl. Mix together.
5. Taste and adjust salt and pepper as needed.
6. Cover and chill in the refrigerator for 1-2 hours.
7. Serve with tortilla chips, grilled fish, chicken, or hamburgers. It also works well with tacos or burritos.
8. This will keep in the refrigerator for up to 5 days.

Makes: 3 cups

Spinach Pizza Pizzazz
1 tortilla
2 T pizza sauce
10 spinach leaves, fresh
1 sliced Roma tomato
1 T feta cheese, crumbled
2 T low fat mozzarella cheese

Turn on oven broiler.
Spray cookie sheet with spray margarine and place tortilla on sheet.
Toast tortilla lightly on both sides under broiler.
Top tortilla with sauce, spinach leaves, and tomato slices.
Sprinkle on feta and mozzarella cheeses.
Place under broiler until cheese melts.

Serving size: 1 tortilla Calories: 190
Serves 1

Homemade Sports Drink I
½ cup sugar
¼ teaspoon salt
¼ cup orange juice
3 ½ cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in a little bit of hot water.
2. Add the salt and juice.
3. Add the cold water.

Servings: 4
Portion size: 1 cup
200 calories
12 grams carbohydrate
110 milligrams sodium
30 milligrams potassium


Homemade Sports Drink II

1 packet of Kool-Aid mix (unsweetened)
2 quarts water
1/3 cup sugar
¼ teaspoon salt

1. Mix all ingredients.

Servings: 8
Serving size: 1 cup
42 calories
11 grams carbohydrate
73 milligrams sodium

Trail Mix

In a bowl combine 1/4 cup of any 8 of the following items:
Unsalted nuts, peanuts, cashews, or almonds
Sunflower seeds
Dried cranberries
Dried cherries
Dried apricots
Raisins
Mini chocolate chips
Mini pretzels
Multi grain Cheerios
Whole wheat Chex cereal
Granola
Store in an airtight container.

Summer Mediterranean Salad

Ingredients:
¾ cup red bell pepper, chopped
¾ cup green bell pepper, chopped
1 cup cucumber, peeled, seeded and chopped
1 cup tomato, chopped
1 cup yellow summer squash or zucchini, chopped
½ cup sliced black olives, drained of liquid
½ cup crumbled feta cheese
½ cup balsamic vinaigrette salad dressing

1. In a large bowl, combine the red bell pepper, green bell pepper, cucumber, tomato, yellow squash, black olives, and feta cheese.
2. Before serving, add the balsamic vinaigrette salad dressing. Toss together and serve.

Serving Size: ½ cup
Makes 9-10 servings

Grilled Blueberry Cobbler:
You may not have an open hearth, but if you have a foil pan, you can grill this cobbler and serve it at your Fourth of July shindig. General Washington would have loved the sweetened, cooked fruit!

1/3 cup whole wheat flour
1/3 cup all-purpose flour
1/3 cup sugar
1 ½ teaspoons baking powder
¼ teaspoon salt
2/3 cup 1% milk
2 tablespoons butter
2 cups fresh or frozen blueberries
1 tablespoon sugar
Whipping cream or whipped topping

1. Preheat grill to medium hot.
2. Put butter in an 8” x 8” foil pan, and heat on grill until butter melts.
3. In a medium bowl, combine the flours, 1/3 cup sugar, baking powder, and salt. Stir in the milk and mix the batter until smooth.
4. Pour melted butter into the batter and combine. Pour batter into the foil pan. Sprinkle the blueberries on top of the batter.
5. Sprinkle the tablespoon of sugar over the top.
6. Bake on grill 30 – 35 minutes or until lightly brown.
7. Serve warm with a dollop of whipping cream.

Sunshine Lemon Smoothie
2 cups lowfat milk
2 cups lowfat lemon yogurt
½ cups ice
3 tablespoons powdered lemonade mix

In a blender, combine all ingredients and blend until the mixture is smooth and creamy.
Serve in a tall glass and garnish with lemon wedge.

Makes 4 servings
Calories per serving: 180


Strawberry Yogurt Smoothie
1 carton low fat strawberry yogurt
7-10 frozen strawberries
1 banana
1 cup orange juice

Place all ingredients in blender. Blend until smooth. Pour into glasses.

Servings: 4

Pasta with Spinach, Tomatoes and Feta

8 ounces pasta
8 ounces crumbled feta cheese
16 ounces grape tomatoes
3 cups fresh spinach
Salt and Pepper (to taste)

Instructions:
1. Cook pasta according to package directions.
2. Place the cheese in a large bowl and top with spinach and tomatoes.
3. Before draining the pasta, take ¼ cup cooking water from the pot and pour over the vegetables and cheese.
4. Drain pasta and toss with the spinach and cheese.
5. Sprinkle with salt and pepper to taste.


Makes 6- 8 servings

Lemon-Basil Marinade

¼ cup fresh lemon juice
¼ cup water
1 tablespoon finely chopped fresh basil
1 teaspoon vegetable oil
½ teaspoon grated lemon peel
¼ teaspoon coarse grind black pepper
In a self sealing bag, combine all ingredients. Add beef steaks, fish steaks, or chicken breasts to bag. Seal and refrigerate several hours or overnight.

Island Marinade

½ cup orange juice
4 tablespoons lime juice
3 toes of garlic, crushed
2 teaspoons dried thyme
1 tablespoon honey
In a self sealing bag, combine all ingredients.  Add pork chops or chicken breasts to bag. Seal and refrigerate several hours or overnight.

Salmon Salad
1 can salmon
2 hard-boiled eggs, chopped
1 rib celery, diced
1 small red onion (1/4 cup), diced
1 dill pickle, diced
2 tablespoons low fat mayonnaise
2 tablespoons low fat plain yogurt
1 teaspoon Dijon mustard
½ teaspoon sugar

Place all ingredients in a bowl and stir to blend. Serve with whole grain bread or whole grain crackers.

Servings: 6

Cilantro Lime Cod
4 cod or flounder fillets (2 pounds)
¼ teaspoon pepper
1 tablespoon dried minced onion
1 garlic clove, minced
1 tablespoon olive oil
1 ½ teaspoons ground cumin
¼ cup minced fresh cilantro
2 limes, thinly sliced
2 tablespoons reduced-fat margarine, melted

1. Place each fillet on a 15-in. x 12-in. piece of heavy-duty foil. Sprinkle with pepper.
2. In a small saucepan, sauté onion and garlic in oil; stir in cumin.
3. Spoon over fillets; sprinkle with cilantro.
4. Place lime slices over each fillet and drizzle with margarine.
5. Fold foil around fish and seal tightly.
6. Place on a baking sheet. Bake at 375 degrees for 35-40 minutes or until fish flakes easily with a fork.

Yield: 8 servings.

Spinach Pizza Pizzazz
1 tortilla
2 T pizza sauce
10 spinach leaves, fresh
1 sliced Roma tomato
1 T feta cheese, crumbled
2 T low fat mozzarella cheese

Turn on oven broiler.
Spray cookie sheet with spray margarine and place tortilla on sheet.
Toast tortilla lightly on both sides under broiler.
Top tortilla with sauce, spinach leaves, and tomato slices.
Sprinkle on feta and mozzarella cheeses.
Place under broiler until cheese melts.

Serving size: 1 tortilla Calories: 190
Serves 1

Creamy Broccoli Lasagna
9 uncooked lasagna noodles
¼ cup chopped onion
¼ cup butter
¼ cup all-purpose flour
2 teaspoons chicken bouillon granules
¾ teaspoon garlic salt
¼ teaspoon pepper
¼ teaspoon dried thyme
2 ½ cups milk
6 cups broccoli florets
1 ½ cups (12 ounces) 4% cottage cheese
2 jars (4 ½ ounces each) sliced mushrooms, drained
2 packages (6 ounces each) sliced Swiss Cheese

1. Cook noodles according to package directions; meanwhile in large saucepan, sauté onion in butter until tender.
2. Add the flour, bouillon, garlic salt, pepper, and thyme; stir until smooth
3. Gradually add milk
4. Bring to a boil; cook and stir for 2 minutes or until thickened
5. Add broccoli; cook for 3-5 minutes.
6. Stir in cottage cheese and mushrooms.
7. Drain noodles.
8. In a greased 13-in. x 9-in. baking dish, layer three noodles, a third of the sauce and a third of the Swiss Cheese.
9. Repeat layers twice.
10. Bake uncovered at 350 degrees for 35 – 40 minutes or until bubbly and broccoli is tender.
11. Let stand for 10 minutes before cutting.

Yield: 12 servings.

Calories: 291
Fat: 15 g
Saturated Fat: 9 g
Cholesterol: 49 mg
Sodium: 542 mg
Carbohydrate: 23 g
Fiber: 2 g
Protein: 17 g

Vegetable Lentil Stew
4 cups reduced-sodium V8 or tomato juice
2 cans (14-1/2 ounces each) Italian stewed tomatoes
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans, rinsed and drained
2 medium carrots, thinly sliced
2 medium potatoes, cubed
1 large onion, chopped
1 green pepper, chopped
1 sweet red pepper, chopped
1 cup dried lentils, rinsed
2 tablespoons minced fresh parsley
2 tablespoons chili powder
2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon ground cumin
1 package (10 ounces) frozen chopped spinach, thawed

TOPPING:
1/2 cup reduced-fat sour cream
1/2 cup reduced-fat plain yogurt
2 tablespoons snipped chives

1. In a Dutch oven, combine the first 15 ingredients. Bring to a boil.
2. Reduce heat; cover and simmer for 35-40 minutes or until lentils and vegetables are tender.
3. Stir in spinach; heat through.
4. Combine topping ingredients; dollop about 1 tablespoon on each serving.

Yield: 13 servings.
Serving Size: 1 cup
Calories: 216
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 4 mg
Sodium: 392 mg
Carbohydrate: 38 g
Fiber: 12 g
Protein: 12 g
Diabetic Exchange:
2 starch, 1 vegetable, 1/2 meat.

Chocolate Dipped Strawberries
8 ounces quality dark chocolate
12-14 large strawberries, rinse with water and pat dry

1. Melt chocolate over a double boiler.
2. Dip fresh strawberries in the melted chocolate until three quarters covered.
3. Put berries on a sheet of waxed paper to cool.
4. Let set until chocolate hardens.

Servings: 6-7

Cabbage Soup
1 pound lean ground chuck
1 small onion chopped
10 ounce can tomatoes, chopped
3 cups beef bouillon
10 ounce can kidney beans, drained
dash of garlic powder
3 cups shredded cabbage
salt and pepper to taste

1. Brown hamburger and chopped onion in soup pot.
2. Drain off grease.
3. Add other ingredients and simmer for 15 minutes.

Chicken and Dumplings
In a large pot, bring the following ingredients to a boil and simmer for 30 –45 minutes
• 3-4 chicken breasts
• 6-8 cups water
• 1 bay leaf
• 2 teaspoons onion flakes
• 1 teaspoon dried parsley
• ½ teaspoon dried basil
• ½ teaspoon curry powder
• 1 chicken bullion cube
• ½ teaspoon salt
• ¼ teaspoon pepper
Remove chicken and cool.
Remove bone and chop chicken into small bite-size pieces
Return chicken to pot and add:
• 3 carrots, peeled and diced
• 3 ribs of celery, diced
• 1 cup frozen or canned corn
Simmer 15-20 minutes, until vegetable are tender.
For dumplings, mix in a bowl:
• 1 ½ cup flour
• 3 teaspoons baking powder
• ½ teaspoon salt
• ¾ cup lowfat milk
• 2 tablespoons oil
Bring chicken mixture to a boil. Drop dumplings by rounded tablespoon on top of boiling liquid. Cover and boil for 15 minutes. Add additional water if needed.

Servings: 8-10

Festive Bean Chili
2 cups chopped onions
2 garlic cloves, minced
½ cup water
1 tablespoon ground cumin
1 tablespoon ground coriander
1 cup salsa
2 bell peppers (red or green), chopped
2 (15-ounce) cans of black beans, drained and rinsed
1 (28-ounce) can of whole tomatoes with juice
2 cups fresh or frozen corn kernels
salt to taste
Tabasco or hot pepper sauce to taste
¼ cup chopped fresh cilantro (optional)
½ pound ground beef, cooked and drained (optional)

1. In a covered soup pot, cook the onions and garlic in the water on high heat, stirring frequently for about 5 minutes.
2. Add the cumin and coriander and stir. Cook for 1 minute.
3. Stir in the salsa and peppers.
4. Lower heat, cover and simmer for 5 minutes.
5. Add the black beans and tomatoes, simmer for 10 minutes
6. Add the corn and continue to cook for 10 minutes.
7. Add the salt and Tabasco to taste.
8. Stir in optional ingredients (cilantro and ground beef), if desired

Blue cheese, Red Pepper Dip
2 cups plain yogurt
1 tablespoon olive oil
¼ cup finely chopped onion
½ - ¾ cup finely chopped red pepper
¼ cup finely chopped almonds
1/3 cup light mayonnaise
1/3 cup blue cheese salad dressing
2 ounces crumbled blue cheese
ground pepper to taste

1. Place a strainer over a deep bowl. Line the strainer with a coffee filter. Add the yogurt to the strainer, and refrigerate over night. The yogurt will drain and thicken overnight. Discard the liquid.
2. Heat the oil in a skillet over medium heat. Add the red peppers, onions, and almonds. Cook about 3-5 minutes. Then cool.
3. In a bowl, stir together the yogurt, red pepper mixture, mayonnaise, blue cheese salad dressing, crumbled blue cheese and ground pepper.
4. Serve with whole grain crackers, pita wedges, or raw vegetables.

Excellent Eggnog
1 cup white sugar or Splenda
4 whole eggs
2 cups skim milk
2 cups fat free half-and-half
2 teaspoons vanilla
½ teaspoon cinnamon
¼ teaspoon nutmeg
½ cup rum or brandy (optional)

1. In a large saucepan, beat together the eggs and sugar.
2. Stir in the milk and half-and-half.
3. Cook over low heat, stirring constantly, until mixture is thick enough to coat a metal spoon, about 15 minutes (instant-read thermometer should register 160° F).
4. Remove from heat. Stir in vanilla, cinnamon and nutmeg.
5. Cover and refrigerate until thoroughly chilled, several hours or overnight.
6. When ready to serve, mix in liquor (if desired) and garnish with fresh ground nutmeg.

Servings: 5-6 servings
Serving Size: 1 cup

Flaxseed Raisin Muffins
1 ¼ cup unbleached flour
2 eggs
¾ cup ground flaxseed
2 tablespoons canola oil
2/3 cup sugar
½ cup unsweetened applesauce
1 tsp. baking soda
1 cup nonfat buttermilk
½ teaspoon cinnamon
½ cup golden raisins
¼ teaspoon nutmeg
¼ teaspoon salt

Preheat oven to 375°.
Spray 12-cup muffin tin with cooking spray or line with paper cups.  In a large bowl, blend first seven ingredients together, set aside.  In separate bowl, mix together eggs, oil, applesauce, buttermilk and raisins.  Add to dry ingredients. Mixing until combined.  Spoon batter into muffin tins.  Bake 30-35 minutes or until a toothpick comes out clean. Cool muffins in tin for 5 minutes, then transfer to a cooling rack.

Makes 12 muffins.

Benito Bean Burritos

1 (48 ounce can) pinto beans, rinsed and drained
1 cup salsa
½ teaspoon cumin
1 medium tomato, chopped
1 cup lettuce, shredded
8 flour tortillas (8 inch diameter)
8 tablespoons salsa (one tablespoon per burrito)
8 tablespoons shredded cheddar cheese (one tablespoon per burrito)
8 tablespoons light sour cream or non-fat yogurt (one tablespoon per burrito)

1. In a microwave safe bowl, mash together the beans, 1 cup salsa and cumin to desired consistency.
2. Heat bean mixture in microwave for 3-4 minutes until hot.
3. Heat tortillas in microwave for about 10-15 seconds.
4. Assemble burritos by spreading approximately ¼ cup bean mixture on each tortilla.
5. Layer tomato, lettuce, salsa, cheese and sour cream to taste.
6. Roll up and enjoy.

Last Minute Cheese and Herb Dinner Rolls

1 pop-can of refrigerated Reduced Fat Crescent Rolls
Mrs. Dash Garlic and Herb (no salt seasoning)
¼ cup low fat finely shredded cheddar cheese

Preheat oven to 375°. Open refrigerated roll pop-can. Unroll the crescent roll dough and lay it flat on a work surface. Spread about ½ tablespoon shredded cheese on each roll. Sprinkle lightly with Mrs. Dash Garlic and Herb seasoning then roll into crescents (start from the bottom of the triangle and roll toward the tip). Place on a baking sheet.

Bake for 11-13 minutes or until nicely brown.
Serve warm.

Servings: 8

Calories: 125
Fat: 7 grams

Cheese Soup

1 ½ cups diced carrots
1 ½ cups diced potatoes
3 cups water
1 (10 ounce bag) frozen peas
2 cups finely cubed cooked ham or turkey
1 can cream of mushroom soup, undiluted
6 ounces American cheese
(water)

1. In a large pot, combine carrots, potatoes, and water.
2. Cover with lid and cook until vegetables are tender, about 10 minutes.
3. Add peas and meat.
4. Cook 5 minutes more.
5. Stir in soup and cheese.
6. Heat thoroughly.
7. Stir until cheese melts.
8. Add water if necessary.

Crustless Zucchini Tomato Quiche

2 cups chopped zucchini
1 cup chopped tomatoes
½ cup chopped onions
1/3 cup grated Parmesan cheese
1 ½ cups low fat milk
¾ cups Baking Mix
½ teaspoon salt
¼ teaspoon pepper
3 large eggs

1. In a greased 10-inch pie pan or casserole dish, place the zucchini, tomatoes, onion and cheese.
2. Beat until smooth the milk, baking mix, salt, pepper, and eggs.
3. Pour egg mixture over vegetables.
4. Bake in preheated oven at 400 degrees until knife inserted in center comes out clean, about 30 minutes.
5. Let stand a few minutes to cool before.

Servings: 6-8

Roasted Pumpkin Seeds

2 cups pumpkin seeds (pull off strands, do not wash)
1 ½ tsp oil
1 tsp salt

Mix together and spread over cookie sheet. Bake at 250 degrees for 45-60 minutes.
Stir occasionally.

Sticks, Stones, Brains, and Bones
4 cups popcorn
2 cups toasted oat cereal
2 cups pretzel nuggets or sticks
1 cup peanuts
2 tbsp margarine, melted
¼ cup parmesan cheese
1 tsp Italian salad dressing mix

In a large roasting pan, combine popcorn, cereal, pretzels, and peanuts.
Mix together.
Heat for 5 minutes in a 300 degrees oven. Remove
Drizzle with margarine.
Sprinkle on cheese and salad dressing mix.
Stir to coat all pieces.

Garden Veggie Pizza

1 ready-made pizza crust (Boboli)
1 cup spaghetti sauce or pizza sauce (Healthy Choice)
1 ½ cups fresh broccoli flowerets, cut into small bite-size flowerets
1 small onion, thinly sliced into rings
5 fresh mushrooms, sliced OR 1 small can of mushrooms, drained
½ red pepper, sliced into strips
½ green pepper, sliced into strips
1 fresh tomato, thinly sliced
2 tablespoons Parmesan cheese
1 cup reduced-fat shredded mozzarella cheese
4 dashes hot pepper flakes (or to taste)
4 sprinkles Italian seasoning

1. Spread the sauce evenly onto the crust.
2. Rinse and drain the broccoli. Place it in a microwave-safe dish. Cover and cook for 1 minute on high in the microwave.
3. Neatly arrange the vegetable on the pizza.
4. Top with the cooked broccoli flowerets.
5. Sprinkle the cheese on evenly.
6. Bake in a 425 degree oven, for10-12 minutes.
7. Cut into 8 slices.

Serving Size: 2 slices
Servings: 4

Berries with Custard Sauce
Ingredients:
1/2 cup sugar
2 tablespoons cornstarch
1/4 teaspoon salt
1-1/2 cups milk
4 eggs, beaten
1/2 cup sour cream
1-1/2 teaspoons vanilla extract
3 cups assorted fresh berries or peeled chopped fruit
Directions:
1. In a saucepan, combine sugar, cornstarch and salt.
2. Gradually stir in milk until smooth.
3. Bring to a boil over medium heat, stirring constantly.
4. Add a small amount of the custard to the beaten eggs and stir.
5. Return egg mixture to pan, stirring constantly.
6. Cook and stir for 2-1/2 minutes or until mixture reaches 160°.
7. Remove from the heat; stir in sour cream and vanilla.
8. Set saucepan in ice and stir mixture for 5 minutes.
9. Cover and refrigerate until serving.
10. Serve over berries or fruit.

Servings: 6

Baked Greek Tomatoes

2 large ripe tomatoes, halved
1 slice whole wheat bread, crusts removed
2 tablespoons grated Parmesan cheese
1 garlic toe, minced
1 teaspoon olive oil
1 teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon dried thyme
salt and freshly ground black pepper to taste

1. Preheat oven to 350 degrees.
2. Use a spoon to gently remove seeds from tomato.
3. In blender or food processor, make crumbs of bread.
4. In small bowl, combine breadcrumbs, cheese, garlic, oil, oregano, basil, thyme, salt and pepper.
5. Spoon crumb mixture into each halved tomato.
6. In casserole dish, bake tomatoes uncovered for 25-30 minutes, until tomatoes are soft, but not mushy, and topping is golden brown.

Servings: 4

Submarine Sandwich Salad

SALAD:
5-6 cups torn lettuce
1-2 hard rolls, cubed
1 medium tomato, chopped
½ cup thinly sliced red onion
½ cup shredded Swiss cheese
3 ounces ham, julienne
3 ounces turkey, julienne
2 ounces salami, julienne

DRESSING:
1/3 cup canola oil
2 tablespoons tarragon vinegar
¼ to ½ teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon garlic powder
dash of pepper

1. In a large salad bowl, combine the lettuce, rolls, tomato, onion, cheese, ham, turkey, and salami.
2. In a jar with a tight fitting lid, combine the dressing ingredients. Shake well.
3. When ready to serve drizzle dressing over salad and toss to coat.

Servings: 6

Breakfast Fruit Wrap

1 tortilla, preferably whole wheat
2 teaspoons “fruit only” strawberry preserves
2 tablespoons reduced fat ricotta cheese
1/3 to ½ cup sliced fresh strawberries, fresh peaches or canned peaches (well-drained)
2 tablespoons sliced toasted almonds

On flat surface, spread preserves on the tortilla. Top with ricotta cheese. Carefully top with sliced fruit. Sprinkle with sliced almonds. Starting from one end, roll tightly. Wrap in paper towel for neater eating. Heat briefly in microwave if desired.

Makes 1 fruit wrap

Garden Spaghetti Salad

8 ounces spaghetti, broken into 2-inch pieces
1 tablespoon olive oil
2 cups cooked fresh or frozen corn
2 cups cooked fresh or frozen lima beans
2 medium tomatoes, peeled, seeded and chopped
3/4 cup thinly sliced green onions
1/3 cup minced fresh parsley
3 bacon strips, cooked and crumbled

DRESSING:
1/3 cup olive oil
3 tablespoons red wine vinegar
2 tablespoons lemon juice
1 teaspoon sugar
1 teaspoon salt
1/4 teaspoon paprika
Dash pepper

Directions:
1. Cook spaghetti according to package directions; rinse in cold water and drain.
2. Place spaghetti in a large bowl and toss with oil.
3. Add the next six ingredients and stir together.
4. In a small bowl, whisk all dressing ingredients.
5. Pour over spaghetti mixture and toss gently to coat. bacon.
6. Serve immediately or chill.

Servings: 12 servings.

Melon Fizz

2 cups sugar
1 cup water
5 fresh mint sprigs
2 cups cubed watermelon
2 cups cubed honeydew
2 cups cubed cantaloupe
ginger ale or sparkling white grape juice

1. In a large saucepan, combine the sugar, water and mint.
2. Bring to boil and stir until a candy thermometer reads 240 degrees.
3. Remove from the heat and cool. Discard mint sprigs.
4. Combine melon.
5. Fill tall glasses with melon and drizzle with 1 tablespoon syrup.
6. Add singer ale to each glass.
7. Serve.

Servings: 10

Egg Sandwich
(ready in 5 minutes)

1 egg
1 tablespoon milk
2 slices whole wheat bread
dash of salt and pepper (optional)
1 slice low-fat American cheese

1. Crack the egg into a microwave-safe bowl and whisk in the milk.
2. Season with salt and pepper
3. Cook in the microwave on 100% power for 1 to 2 minutes, or until cooked through.
4. While the egg is cooking, toast the bread.
5. Use a spoon to remove the egg from the bowl and set it on one piece of toast.
6. Top with a slice of cheese and the other piece of toast.
7. Cook in the microwave for 15 seconds to melt cheese.

Hot Slaw

Dressing:
1 tablespoon olive oil
2 tablespoons sugar
½ teaspoon salt
½ teaspoon dry mustard
1/8 teaspoon pepper
¼ cup water
1/3 cup cider vinegar

2-3 cups shredded cabbage

1. In a saucepan mix oil, sugar, salt, dry mustard, pepper, water and vinegar. Bring to boil.
2. Pour hot dressing over shredded cabbage. Stir to coat.
3. Serve warm.

Sizzling Beef and Vegetable Kabobs

1 pound boneless beef sirloin steak, cut into 1-inch cubes
½ cup Italian vinaigrette salad dressing
24 cherry tomatoes
12 button mushrooms, cut in half
8 asparagus spears, blanched, cut into 2-inch lengths

1. Place steak in a large re-sealable plastic bag. Add ¼ of the salad dressing. Seal bag. Refrigerate 30 minutes to marinate.
2. To blanch fresh asparagus, add the spears to a large pot of boiling water. Cook for 2 minutes. Drain and immediately plunge asparagus into a bowl of ice water. Cool and pat dry.
3. Preheat grill to medium heat. Thread steak onto 12 skewers alternately with the tomatoes, mushrooms and asparagus.
4. Grill kabobs 15 minutes or until the steak is cooked through and vegetables are crisp-tender, turning and brushing occasionally with the remaining ¼ cup dressing.

Servings: 6 (2 skewers each)

Trail Mix

In a bowl combine 1/4 cup of any 4-8 of the following items:
Unsalted nuts, peanuts, cashews, or almonds
Sunflower seeds
Dried cranberries
Dried cherries
Dried apricots
Raisins
Mini chocolate chips
Mini pretzels
Multi grain Cheerios
Whole wheat Chex cereal
Granola

Store in an airtight container.

Ice Cream in a Bag
Milk can become ice cream in 5-10 minutes! This homemade ice cream in a bag is a summertime delight for kids and adults alike.

1 tablespoon sugar
½ cup milk or half & half
¼ teaspoon vanilla
6 tablespoons rock salt
1 pint-size Ziploc plastic bag
1 gallon-size Ziploc plastic bag
ice cubes

1. Fill the large bag half full of ice, and add the rock salt. Seal the bag.
2. Put milk, vanilla, and sugar into the small bag, and seal it.
3. Place the small bag inside the large one and seal again carefully.
4. Shake until mixture is ice cream, about 5 –10 minutes.
5. Wipe off top of small bag, then open and carefully enjoy.

Grilled Blueberry Cobbler:
You may not have an open hearth, but if you have a foil pan, you can grill this cobbler and serve it at your Fourth of July shindig. General Washington would have loved the sweetened, cooked fruit!

1/3 cup whole wheat flour
1/3 cup all-purpose flour
1/3 cup sugar
1 ½ teaspoons baking powder
¼ teaspoon salt
2/3 cup 1% milk
2 tablespoons butter
2 cups fresh or frozen blueberries
1 tablespoon sugar
Whipping cream or whipped topping

1. Preheat grill to medium hot.
2. Put butter in an 8” x 8” foil pan, and heat on grill until butter melts.
3. In a medium bowl, combine the flours, 1/3 cup sugar, baking powder, and salt. Stir in the milk and mix the batter until smooth.
4. Pour melted butter into the batter and combine. Pour batter into the foil pan. Sprinkle the blueberries on top of the batter.
5. Sprinkle the tablespoon of sugar over the top.
6. Bake on grill 30 – 35 minutes or until lightly brown.
7. Serve warm with a dollop of whipping cream.

Chicken Caesar Pitas

1 can (5 ounces) chunky white meat chicken packed in water, drained
1 cup chopped romaine lettuce
1 Roma tomato, chopped
1/4 cup grated Parmesan cheese
1/3 cup fat-free Caesar dressing
2 whole-wheat pita bread, cut in half

In a bowl, add the chicken, lettuce, tomato, Parmesan cheese and Caesar dressing. Toss to mix evenly. Stuff the chicken mixture into the pita bread halves.

Strawberry Yogurt Smoothie

1 carton low fat strawberry yogurt
7-10 frozen strawberries
1 banana
1 cup orange juice

Place all ingredients in blender. Blend until smooth. Pour into glasses.
Servings: 4

Creamy Chicken Dijon over Noodles - (a 15-minute meal)

1 tablespoon olive oil
1 teaspoon minced garlic
1 pound skinless, boneless chicken breast strips
8 ounces dry egg noodles
1 small head of broccoli, chopped into bite size pieces
1 can (7 ounces) mushrooms, drained
¼ cup Dijon mustard
½ cup light sour cream

1. Bring to boil a large pot of water.
2. In a skillet, add the olive oil, minced garlic and chicken strips. Sauté 7-8 minutes until chicken is no longer pink.
3. Add noodles to boiling water and set timer for 6 minutes.
4. Add mushrooms to chicken and cook 1 minute.
5. Mix together the mustard and sour cream. Add to chicken mixture. Heat through.
6. When the timer goes off, toss broccoli in with bubbling noodles. Set timer for 2 more minutes. When the timer goes off, quickly drain.
7. Serve the creamy chicken Dijon over the noodles and broccoli mixture.
8. Serve with fresh fruit of choice, tomato slices and a glass of chilled milk.

Servings: 4

Sautéed Greens

8 cups coarsely chopped leafy greens (mustard greens, spinach, kale, collards, or Swiss chard)
2 tablespoons olive oil
4 garlic toes, minced
2 cups coarsely chopped onion
¼ teaspoon salt
¼ teaspoon black pepper
½ to 1 cup water as needed for cooking
2 tablespoons cider vinegar

1. In a large nonstick skillet, heat oil for 1 to 2 minutes. Add garlic and sauté for 2 to 3 minutes.
2. Add onion and continue to sauté for 5 minutes.
3. Add chopped greens, cook, stirring as needed to coat with oil. Cook about 5 minutes. Reduce heat to low.
4. Add about ½ cup water, cover and cook 10 to 15 minutes until greens are tender. Add water as needed to prevent greens from sticking to skillet.
5. Add vinegar, stir to combine. Cook covered another 2 to 3 minutes.
6. Serve hot.


Servings: Makes 6 (1/2 cup) servings

Southwestern Rub
4 t. chili powder
1 t. oregano
3/4 t. ground cumin
1/4 t. garlic powder

Combine ingredients and rub on surface of meat. Grill meat until appropriate doneness. Makes enough for 1-1 1/2 pounds of meat. Works well with chicken and pork.

Pineapple Orange Slushy

2 cups canned crushed pineapple, lightly drained
1/2 cup evaporated skim milk
1/4 cup frozen orange juice concentrate
10 ice cubes

Combine pineapple, milk and orange juice in blender. Blend until smooth. Add ice cubes, one at a time and blend until thick and smooth. Pour into glasses.

Servings: 4

Blueberry Lemon Muffins

2 cups biscuit baking mix
1/2 cup plus 2 tablespoons sugar, (divided)
1 egg
1/2 cup fat free sour cream
1/2 cup vanilla low fat yogurt
1 cup fresh or frozen blueberries
1/2 teaspoon lemon extract

1. In a large bowl, combine the biscuit mix and the 1/2 cup sugar.
2. Whisk together the egg, sour cream, yogurt and lemon extract.
3. Stir into the dry ingredients just until moistened.
4. Fold in the blueberries.
5. Fill greased or paper-lined muffin cups half full.
6. Sprinkle remaining sugar on top of each muffin.
7. Bake at 400 degrees for 20-25 minutes or until a toothpick comes out clean.
8. Serve warm.

Servings: 12

Strawberry Vinaigrette

1 cup strawberries
4 teaspoons rice vinegar
4 teaspoons lemon juice
1 tablespoon sugar
1 ½ teaspoons honey
¼ teaspoon salt
1/8 teaspoon each garlic powder, onion powder, dried basil leaves, dried parsley, pepper
¼ cup olive oil

Puree strawberries in blender. Add remaining ingredients except oil and blend. Gradually add oil while blending on low speed.

Servings: 4

Chunky Vegetarian Chili

1 tablespoon vegetable oil
2 cups chopped onion
½ cup chopped yellow pepper
½ cup chopped green pepper
2 garlic toes, minced
1 tablespoon brown sugar
1 ½ tablespoons chili powder
1 teaspoon cumin
1 teaspoon oregano
½ teaspoon salt
½ teaspoon black pepper
2 (16 oz) cans stewed tomatoes (do not drain)
2 (15 oz) cans black beans, rinsed and drained
2 (15 oz) cans pinto beans, rinsed and drained

Heat the oil in a Dutch oven over medium heat.
Add onion, peppers and garlic; sauté 5 minutes or until tender.
Add sugar and remaining ingredients, and bring to a boil.
Reduce heat and simmer 20 minutes.

Servings: 10

Baked Oatmeal

2 cups rolled oats
1/3 cup brown sugar
1 teaspoon baking powder
1/3 cup raisins or other chopped dried fruit (optional)
3 tablespoons chopped nuts (optional)
1 cup milk
½ cup applesauce
2 tablespoons oil
1 beaten egg

Combine all ingredients in a bowl and stir well.
Pour into a greased 8x8-inch baking pan.
Bake in a preheated oven at 350 degrees for 25 minutes.
Serve warm with milk.

Servings: 4

Salmon Salad

1 can salmon
2 hard-boiled eggs, chopped
1 rib celery, diced
1 small red onion (1/4 cup), diced
1 dill pickle, diced
2 tablespoons low fat mayonnaise
2 tablespoons low fat plain yogurt
1 teaspoon Dijon mustard
½ teaspoon sugar

Place all ingredients in a bowl and stir to blend. Serve with whole grain bread or whole grain crackers.

Servings: 6

Apple Cake
Cake:
5 cups apples (unpeeled and chopped)
1 1/3 cups sugar
½ cup vegetable oil
2 eggs, slightly beaten
2 teaspoons vanilla
1 cup whole-wheat flour
1 cup flour
2 teaspoons baking soda
2 teaspoons ground cinnamon
½ teaspoon salt
1 cup chopped nuts (optional)

Stir all ingredients until completely blended. Pour into a greased 9x13-inch baking pan. Bake in preheated oven at 350 degrees F. Bake for 50-60 minutes or until a toothpick inserted in center comes out clean.

Topping:
2/3 cup brown sugar
¼ cup lowfat milk
1 tablespoon flour
1/3 cup powdered sugar

While cake is baking, heat to boiling the brown sugar, milk and flour. Stir occasionally.  Remove from heat and mix in powdered sugar. Drizzle over hot cake.
Servings: 12-16

Healthy Egg Salad

1/4 cup onion, finely chopped
12 large eggs, hard-boiled, peeled and cut into sixths
1 stalk celery, chopped
1/2 cup plain yogurt or low-fat mayonnaise
1 tablespoon dried dill
2 tablespoons mustard
1 tablespoon lemon juice
1 teaspoon salt
1/4 teaspoon pepper
1. In a large bowl, mix together the onion, celery, yogurt or mayonnaise, dill, mustard, lemon juice,  pepper and salt.
2. Add the eggs to the mixture and gently mix together.
3. Use in sandwiches or pita pockets. Layer with lettuce and tomatoes.

Traditional Irish Stew

1 ½ - 2 pounds boneless lamb shoulder, cut into 1-inch cubes
4 medium potatoes, sliced ½ inch cubes
1 medium onion, chopped
2 stalks celery, sliced ¼ inch cubes
4 medium carrots, peeled and sliced ½ inch cubes
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon dried thyme
1 tablespoon dried parsley
1 cup water

Preheat the oven to 325 degrees F.
1. In large Dutch oven or covered casserole, layer the ingredients in the following order: lamb, potatoes, onions, celery, and carrots.
2. Sprinkle with salt, pepper, parsley and thyme.
3. Add the water to the pot, cover, and slowly bring to a boil over medium-low heat.
4. Let simmer for 5 minutes, and then transfer the pot to the oven and bake. Do not lift the lid for 2 to 2 ½ hours, until the lamb is tender.
5. Stir gently to mix and serve.

Spinach-Lentil Soup
½ pound lentils, washed
5 cups chicken broth
1 tablespoon olive oil
½ tablespoon butter
1 small onion, chopped
1/8 teaspoon garlic powder
1 rib celery, finely chopped
1 (10 ounce) box frozen, chopped spinach
¼ cup lemon juice
ground pepper to taste
salsa (option)

Heat oil and butter in a large pot.  Add onion, garlic, and celery. Sauté over medium heat until tender. Add lentils and broth and simmer for 30 minutes until lentils are tender. Add spinach, lemon juice and pepper. Cook gently for 15 minutes to blend flavors. Serve with salsa if desired.

Crockpot Chicken Fajitas

1 pound skinless, boneless, chicken breasts, cut into small strips
1 small onion, chopped
1 small green pepper, cut into strips
1 small red pepper, cut into strips
1 small yellow pepper, cut into strips
5-10 jalapeno pepper rings from a jar (to desired taste)
½ teaspoon garlic powder
1 teaspoon ground cumin
1 (15 ounce) can beans (kidney, pinto or black), drained and rinsed
1 packet (1.27 ounces) fajita seasoning mix
12 flour tortillas (8 inches)
3 tomatoes, chopped
1 cup shredded lettuce
12 tablespoons light sour cream

Place in a crockpot the chicken, onion, peppers, jalapeno peppers, garlic, cumin, beans, and fajita mix. Mix well.

Cook on LOW for 7-8 hours or on HIGH for 4-5 hours.

Just before serving:
Warm tortillas in the microwave. Spoon chicken mixture on each tortilla. Top with tomatoes, lettuce and sour cream.

Quick Minestrone Soup

1 cup carrots, thinly sliced
1 small zucchini, chopped
½ cup onion, chopped
½ cup chopped celery
2 cans (14 ½ ounces each) low sodium chicken broth
2 cups water
1 can (28 ounces) diced tomatoes, undrained
1 can (15 ½ ounces) dark red kidney beans, rinsed and drained
1 cup medium shell pasta, uncooked
1 cup frozen Italian-style green beans
1 teaspoon dried oregano leaves
1 teaspoon dried basil leaves
2 ounces (½ cup) Parmesan cheese, grated

Combine all ingredients, EXCEPT Parmesan cheese in a large pot. Bring to boil. Reduce heat.
Cover and simmer 20-25 minutes until vegetables are crisp-tender. Ladle into serving bowls and top with grated Parmesan cheese.

Servings: 6

Chocolate Dipped Strawberries

8 ounces quality dark chocolate
12-14 large strawberries, rinse with water and pat dry

1. Melt chocolate over a double boiler.
2. Dip fresh strawberries in the melted chocolate until three quarters covered.
3. Put berries on a sheet of waxed paper to cool.
4. Let set until chocolate hardens.

Servings: 6-7

Strawberry Yogurt Smoothie

1 carton low fat vanilla yogurt
7-10 frozen strawberries
1 banana
1 cup lowfat milk

1. Place all ingredients in blender.
2. Blend until smooth.
3. Pour into glasses

Servings: 4

Cinnamon Popcorn
1/2 tablespoon cinnamon
1 packet Equal or Splenda, no calorie sweetener
1 package 100 calorie microwave Pop Secret 100 calorie popcorn
I Can't Believe Its Not Butter

Mix together the artificial sweetener and cinnamon.
Pop popcorn according to directions and place in large bowl.
Spray with I Can't Believe Its Not Butter.
Sprinkle with cinnamon mixture.
Toss or stir to coat evenly.

Number of Servings: 1

Spicy Sweet Potato Fries
2 medium sweet potatoes, washed and cut (lengthwise) into strips (1/3 inch on each side)
1 1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder

1. Line cookie sheet with aluminum foil or parchment paper.
2. Preheat oven to 450 F.
3. In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.
4. Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).
5. Bake for 15 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).

Makes 4 servings.

Easy Vegetable Squares
2 8-ounce packages refrigerated low-fat crescent rolls
1 8-ounce package low fat cream cheese, softened
1 3-ounce package low fat cram cheese, softened
1/3 cup low fat mayonnaise
1 teaspoon dried dill weed
1 teaspoon buttermilk salad dressing mix (1/4 of 0.4 ounce package)
3 cups vegetable toppings:
(finely chopped broccoli, cauliflower, green pepper, seeded tomato, celery, or shredded carrots)
1 cup low fat shredded cheddar cheese

For crust, unroll crescent rolls and pat into a 15 ½ x 10 ½ baking sheet. Bake according to package directions. Cool.

Meanwhile, in a small mixing bowl mix together the cream cheese, mayonnaise, dill weed, and salad dressing. Spread evenly over cooled crust.

Sprinkle with desired vegetable toppings and cheese.

Servings: 32